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Back Extensor Strengthening

SaraMeeks
  • By SaraMeeks
  • Posted October 27, 2008 at 8:33 pm · 34 replies
  • In Exercise
  • Shared with the public
0 Recommendations

I thought that this group might be interested to know that more and more research is showing the importance of strengthening the back extensor muscles to minimize the risk of compression fractures in the spine. A recent retrospective study reported from Mayo Clinic showed that strengthening of the back extensors alone was more effective at reducing fracture risk (after at least one fracture) than either vertebroplasty alone or vertebroplasty plus back extensor strengthening.
There are no specific exercises in the gym that target this muscle group. So.....it's important to seek out a therapist with a program that does so. And then do the exercises.

Explore topics in this discussion:

Exercise Cancer Arthritis Falls Back pain Fractures Coumadin Physical therapy Reclast Osteopenia Pain Yoga and Pilates Lung cancer Osteoporosis Warfarin Cortisol Stress

34 replies

Lynn_Smit

Hello Sara
I do back extension exercises in the gym for my back on the apparatus that is called "back extension bench". I have done this with my clients that I do osteo training with. There is a improvement in their back extensor muscles' strength and no more lower back pain on those without osteo. The other exercise that you can do to strengthen those muscles, especially the new client to exercises, is the "floor swimming", as well as a Pilates exercise call "breaststroke prep".
I had success full results myself and with my clients.
If you are not in contact with a qualified Personal Trainer, seek out a therapist that works with osteo/or back problems.
Sunshine greetings to all from a sunny and hot South Africa.
lynn
Bodyfitness Personal Trainer and Pilates for Seniors

SaraMeeks

Good for you and thanks for responding. Anyway you could explain what a "back extension bench" is? The only back machine I know of targets the lower back, not the upper back where it is more needed, most people I've observed do it incorrectly and one has to get into a lot of flexion to begin the exercise.
Yes, both of the Pilates exercises you mentioned are good for back strengthening. There are many exercises for back strengthening in Pilates and Yoga, and also in my program.
It's been my experience that people find them hard and don't want to do them very much. I think more emphasis needs to be placed on back, and also hip abductor and extensor, strengthening.

JenBBB

I'm just back from an hour-long visit to a Physical Therapist who is on the staff at my regional hospital. My endocrinologist wrote out a prescription for me, and my insurance paid for it (because I had met my deductible).
It was excellent. There was a 10 minute warm up, followed by a variety of exercises with bars, bands, weights and lying down. His exercises covered leg, hip and upper body strength, and posture, and ended with stretches.
I'm keen to continue them at home, or my gym, on a regular basis. It's good to have a personalized program. My osteoporosis is moderate to severe and I was concerned about not only doing the correct exercises, but also not breaking any bones in the process!
He was so helpful and enthusiastic, and has given me his e-mail in case I have questions, and he will be e-mailing me further exercises.

francaise

Are there any at home exercises that I can do at home to strengthen the back extensor muscles? I have osteo. of the spine, but also have a problem with my sacrum separating from my pelvic, so am rather afraid to try anything that could cause more problems. I have just been diagnosed with osteo. and have received the Reclast infusion 2-1/2 weeks ago.

SaraMeeks

Francaise:
If you contact me privately, I can send you some basic exercises. However, it would be better for you to get a prescription from your doctor and see a therapist, trained in osteoporosis management, for a personalized program. I also do telephone consults--details on the Consumer Info page of my website www.sarameekspt.com

SaraMeeks

To JenBBB:
As long as he didn't give you any spinal flexion exercises (forward bending, twists, or sidebends,) you most likely have a safe program. Sounds as though you've been given enough to do, too!

zeta

hello lynn, I have chronic low back pain and there is no way I could do the 2 exercises you mention here, tho i'm glad they work for some. my spinal T scores are in osteopenia range, but i am disabled and use a walker due to arthritis. however i must say i did try these exercises before i was disabled and they only made my back pain worse. i have had an MRI to rule out dics problems and so on. i'm wondering if any of you folks have suggestions for other exercises that might help relieve back pain that would not be so challenging for a disabled person?? i had 12 PT sessions which emphasized 'core' strengthening and i am doing those exercises everyday w/o improvement. most of the suggestions i read here are for folks who are healthy except for osteo. thanks zeta

SaraMeeks

Zeta:
Please contact me privately sara@sarameekspt.com We can discuss your situation further.

iola

Sarameeks
Hi i have a compression facture of the T 8 verb. and i am in pain when i start working around the house. Money is tight i can't take pain pills make me sick.
is there any place i can see on the computer how to exercises for my back. I took Reclase in nov. can this make my gums hirt i have false teeth Thanks. iola

SaraMeeks

Dear Iola:
Please send me an email through my private email address sara@sarameekspt.com. Remind me of your problem and I'll send you The Re-Alignment Routine which is a start for strengthening exercises. I am wondering also if you might need the Spinomed brace.
Sara Meeks

iola

thanks, i have emai you and waiting for ypur answered

54

A recent chest x-ray showed minor anterior wedge formation and spur formation at the thoracic spine and questionable minor bony deossification. Could I have caused the anterior wedge formation by doing a lot of weeding, bent from the waist? (I thought I was doing something helpful by stretching my hamstrings.) And, as I have a $5,000 deductible, I would have to cover the cost of therapy. Can you suggest any books or web sites that may have information on at-home exercises for strengthening the extensor muscles? Can I do the normal bending to clean, pick up things off the floor, tie my shoes, and so on, or am I making things worse with every such movement? Thanks so much!

54

I forgot to give my stats: I'm a 54 year old female, normal weight and height, with osteopenia (diagnosed 8 years ago).

borobelle

Hi Lynn,
Are yoga and pilates safe if you have osteoporosis? I'd love to do both, but have hesitated to do so. I walk and do other moderate exercises - core strengthening stretches now. I've been in PT for a few weeks now for the core strengthening. I'm very interesting in the back board you mentioned.

borobelle

Lynn and Sara,
Are there programs available to train to become a fitness trainer for seniors or for people with osteoporosis? I realize you are in another country - continent for that matter Lynn, but thought you might know if USA has such. Sara, I enjoy your posts so much and find them so informative. Thought you might be aware if such a program exists.

Lynn_Smit

hello Borobelle
i did my first training program for the usual personal training and sports management with eta. Then i did my Pilates training course with James Raath & Ass. Then i did my research in osteo and it was one of my assignments for college ( i chose osteo because of my own osteo related problems) then i did my course in osteopilates through James as well. a few other courses i did (like kinesis) was all for the benefit to help the seniors and i do get a lot of clients from their physio therapists for rehabilitation exercises to nurse the injured area back to strength and health. but with my different training knowledge, i can apply all to other people as well right from their exercise careers to make sure that they do not do the mistakes that we did - like the correct bending, sitting, heavy weight lifting and all that posture alignment things. a lot of people does not even know what their CORE is, and that is one of the main muscle groups in the entire body that needs attention. I can not really tell you about any courses in other countries, wish i could attend them too, but i am sure that Sara or someone else on this site would be able to help you.
sunshine greetings from SA
lynn
lynn@bodyfitness.co.za

Lynn_Smit

hi borobelle
sorry i had to split the 2 answers, but work was waiting. their is certain yoga and pilates exercises that is a big no - no for any form of osteo. remember the golden rules any exercise training - do not bend over without a straight back and make sure you bend from the hip. do not do any twisting exercises where you move from side to side twisting your vertebrae. do not do any form of crunches where the mid section have to crunch like the normal tummy exercises. stretching is good to work on the flexibility and functional mobility. if you can meet a PT that knows about osteo or is qualified as a Osteo Personal Trainer or has done a course in OsteoPilates - you will do good. take it slow and remember to warm up and cool down stretches after each training session. enjoy!!
sunshine greetings
lynn

sdivas

Hello borobelle, in answer to you question, yes, there are yoga and pilates osteoporosis instruction. Please check www.sarameekspt.com (Sara Meeks) and www.therapilates.com (Sherri Betz); both community members. Both Sara & Sherri have books and videos. Sandi

borobelle

Dear Lynn,
Thank you so much for the great information. I am not familiar with anyone (doctors, therapists, or exercise trainers) in my area who specialize in osteo, but I'll certainly continue to seek them out. My PT did have modified crunches in my program, but we've eliminated those. Thanks so much for the work you are doing!!!

borobelle

Hi Sdivas,
Thanks so much for your response. I'll contact Sara and Sherri.

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