Keeping the spine moving is important for full body function. If you have a spine with good mobility, then back pain will occur less often.
Arthritis is something everyone will get at some put in their lives, however the pain from it does not have to be limiting. The biggest thing I try to get my patients to understand is that arthritis will be less of a factor because “motion is lotion”. This means, the more we move the less stiff we will be.
In PT school, my spine teacher would say that the thoracic spine (mid back) is the leafy green vegetables of your body. You need them to take care of your body. Injuries to the thoracic spine can cause neck or low back issues and even shoulder or elbow issues. Making it very important to keep it strong and mobile.
The lumbar spine (low back) is the most common place to get back pain. Keeping this area strong and mobile helps reduce that risk. (Check out my other post on exercises to reduce low back pain here).
In my experience the neck or cervical spine is the second most common place to get pain. This usually happens with car accidents and sitting at a desk for work with bad posture.
Research has shown that improved spinal mobility and strength are good quality of life predictors as we age. Check out that research here.
Benefit of Mobility Exercises
Improves posture in sitting and standing
Decrease back pain or keep pain away.
Improve flexibility of the spine and other joints
Spinal Mobility Exercises
Open Books
Threading Needle
Cat/Cow
Quadruped Thoracic Rotation
Foam Roll Extension
Child’s Pose
Lower Trunk Rotation
Tail Wags
Chin Tucks
With these exercises being more of stretches, I recommend you hold for 10 seconds performing 5 sets. If they feel good, you can hold for longer, or less if they are uncomfortable when first starting out.
A spine with good mobility is a great way to keep yourself moving and decrease any other possible injuries.