3 Ways to Strengthen Your Back

You don’t have to resign yourself to back pain as you age. If you’ve noticed muscle soreness or tension in your neck lately, it’s time to take a proactive approach towards strengthening your back and correcting your posture before you develop a recurring issue.

Want to build your bone health? Here are three tips to get back to good health:

1. Get Your Vitamin D.
   Vitamin D is essential for building bone health. A recent report from the Institute of Medicine, an independent, nonprofit organization, found that most of us get enough vitamin D from food and sunlight without taking supplements. If you need help incorporating Vitamin D rich foods into your diet our experienced nutritionists and dietitians can help develop a diet plan that meets all your nutritional needs.
2. Ease into Exercises.
   If you don’t use it you lose it! You have to exercise your back muscles to strengthen them, and thereby reduce the aches and pains of inadequate support. To get in a good back stretch you should lie down on the floor and make slow “snow angels” with your arms for two or three minutes every morning and night. If these exercises cause discomfort or pain you may want to schedule an appointment with an experienced physical therapist who can help you regain flexibility and strength in your back.
3. Support Your Spine with Muscle.
   Exercises targeting the back extensors, neck muscles, pelvic muscles, and trunk muscles are crucial to building back strength. By building the back and trunk muscle groups, we can stand for long periods without back pain. Weakening back muscles are particularly common with women, who experience bone loss after menopause at a much higher than aging men. Personal trainers can help individuals target these muscles with special exercises.

+ Find an experienced, physical therapist near you!
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Source: “10 Ways to Have Great Posture As You Age” Health.com