Vertebral fractures can occur as a result of trauma as well as age-related bone disease. Certain fractures may heal on their own while others require surgery. Physical therapy is often recommended in either case to strengthen muscles and soft tissues around the spine, supporting your posture. Exercises vary depending on the area and extent of the fracture. Talk to your doctor about your condition, and ask for exercises tailored to meet your needs.
Spinal Vertebrae
The spine is a series of stacked vertebrae that serve to provide structure and posture to the skeleton as well as protect your spinal cord. Your spine carries a great deal of weight; between each vertebra lies a pad of cartilage serving as a cushion to absorb impact. Any damage to the vertebrae, like fractures, change the overall structure of the spine, often leading to alterations in posture and muscle imbalance. Physical therapy exercises can provide better balance to surrounding muscles, promoting proper alignment and potentially helping to reduce pain.
Cervical Spine Exercises
The cervical section of the spine starts at the base of the skull and ends approximately where your shoulders meet your neck. Cervical vertebrae have the most range of motion, allowing your neck and head to turn and twist. Exercises for your neck involve stretches as well as movements with gentle resistance. The University of Maryland recommends gently tilting your head forward and back as well as sideways, toward each shoulder. Keeping your head upright, slowly turn to look over each shoulder, stopping when you feel a gentle stretch. You can add resistance to each of these movements by placing a hand on your head and gently pressing it against your head as you try to move. Hold the posture for five seconds, and repeat five to 10 times.
Thoracic Spine Exercises
The largest section of your spine is referred to as the thoracic spine, running from the base of your neck to your lower back. Spinal twists are excellent exercises to increase the rotation of your thoracic spine. Sit up straight with your legs crossed loosely, arms folded across your chest. Slowly turn from your waist to one side and look over your shoulder while engaging your abdominal muscles. Hold for a few seconds and repeat on the other side. Yoga's downward dog pose promotes extension of the thoracic vertebrae. Begin on your hands and knees, with your hands directly underneath your shoulders and straighten your legs. As your legs straighten, lift your hips up towards the ceiling until you are in an inverted "V" position. Hold for 30 seconds and come back to your knees.
Lumbar Spine Exercises
The lumbar spine is your lower back, and often a source of muscular pain. Maintaining strength in your core muscles is an important part of lumbar vertebrae alignment. The cat and cow yoga postures help flex the lumbar spine as well as strengthen core muscles. Begin on your hands and knees, with the hands directly below the shoulders and the knees below the hips. Inhale and gently drop your belly towards the floor and gaze above you. Exhale and drop your head, pull your navel in and round your spine towards the ceiling, gazing between your knees. Repeat this sequence 10 times.
