Every back pain sufferer wishes they had a stronger spine, but is it even possible?? Our spines are made up of bones and connective tissues like ligaments, tendons, and discs which all help to keep the bones in place. There’s a common idea that these connective tissues get weaker over time due to the wear and tear of everyday life. But is this really the case? 

Today's blog is about exploring the true potential of our connective tissues and learning how you can potentially strengthen your spine.

1. Debunking the Myth of Tendon and Ligament Weakness:

Many people, even some health professionals, believe that tendons and ligaments can’t get stronger, instead they get damaged due to wear and tear, causing pain and discomfort. But the truth is, with the right amount of loading, these connective tissues possess a remarkable capacity for adaptation.

A great example of this is if you look at any professional rock climbers hands. They all have one thing in common. Massive thick sausage fingers that are incredibly strong and can hold their entire body weight with ease. You might think that this is all muscle growth, but actually there are no muscles in the fingers. The tendons, ligaments and bones have all adapted to the training that a rock climber does to become these really thick and immensely strong fingers that can handle huge forces.

The same thing can happen with the connective tissues in your back and spine. With the right training and load you can improve the strength and capacity of your spine itself. But how can you achieve this?

2. What type of training or sport is best?

It’s hard to say what training is best, because there is still a lot of research to be done on the topic. However, a recent review of multiple studies found that dynamic, axial loading of the spine at moderate speeds can help to grow the spinal discs (1). What this means is that activities like running, walking and upright endurance sports are generally beneficial for spinal disc and connective tissue health.

The study also found that elite athletes and sedentary people were more at risk of having issues with their spinal discs. And if you think about it, this makes sense. Elite athletes are pushing their bodies to the limits and often overloading their spines for 11 months of the year. While sedentary people aren’t exposing their spines to enough load to help build the strength in their back and the connective tissues. It all comes down to finding the right balance between doing too much and not enough. 

3. Putting It All Together: 

So, how do we integrate these insights into our daily lives to promote overall spinal health and resilience?

• Consider starting an upright aerobic exercise routine like walking for 20-30 minutes per day, or as much as your body can comfortably tolerate. 
• Embrace a variety of activities that strengthen the muscles, tendons and ligaments around your spine. Check out the Spine Solution Program here if you need help!
• Listen to your body and adjust your routine to avoid overloading.
• Focus on recovery between your exercise sessions and get enough sleep.
• Be consistent and gradually progress your training. If you’re just starting out with exercise, 2-3 sessions per week is enough. But over time as your body adapts you can start to do more. 

By combining adequate exercise with smart loading strategies, you can help strengthen your spine and improve your body's natural resilience. Remember, it's never too late to start investing in your spinal health—and the rewards are well worth the effort.

Best of luck!

Sam

References:
(1) Belavý, D.L., Albracht, K., Bruggemann, G.P., Vergroesen, P.P.A. and van Dieën, J.H., 2016. Can exercise positively influence the intervertebral disc?. Sports medicine, 46, pp.473-485.