Accessibility View Close toolbar
Menu

Strong Bones and Core Strengthening - Good Tips for a Healthy Lower Back

Strong bones are important for all of us, not only for the aging baby boomers about whom we're hearing so much lately. And, "strong bones" are much more than a marketing ploy cooked-up by the dairy industry and pharmaceutical companies.

Bones are incredibly dynamic, constantly reshaping themselves in response to physical forces. Bones provide structure for our bodies, and they carry our weight around as we move from place to place. Long bones such as the thigh bone act as factories to produce blood cells. So, bones are an important part of our overall health and well-being.

Lots can go wrong when your bones aren't strong. If you suddenly fall onto an outstretched arm, you'll probably be OK if your bones are healthy. If not, you'll probably be in a cast for four weeks to help repair a wrist or forearm fracture.

If an older person falls, hip fractures are the main concern. A fit, healthy person can usually walk away. With weakened bones, hip fractures can result in many other problems, both immediately and long-term.

Bones lose their strength due to a calcium imbalance and/or not enough physical exercise. For most of us, these factors can be corrected. The best approach, of course, is to be proactive and ensure enough calcium in the diet and regular exercise.

How much calcium and how much exercise? Recommended daily calcium requirements1 vary, and 1000 mg per day is a good ballpark amount. Dairy products are the best natural source of calcium, and dark leafy greens such as spinach and broccoli, as well as dried beans, are also good sources. Vitamin/mineral supplements typically provide 25-50% of the daily calcium requirement.

Regarding exercise, both the American Heart Association2 and the American College of Sports Medicine recommend 30 minutes of exercise, five days a week. This takes some effort and planning, particularly if regular exercise is a new addition to one's routine. By making the effort and spending the time, we're saying "yes" to health and wellness, empowering ourselves as well as our family and friends.

Importantly, regular exercise in combination with sufficient dietary calcium is the key. Taking calcium alone will not be effective in maintaining strong bones. Unless long bones are undergoing consistent mechanical stresses, as with exercise, there's no need for them to use the calcium that's available. Exercise plus calcium makes the difference!

Core strengthening3 is a hot topic in the world of fitness - Pilates training and its offshoots. But the principles of core strengthening have been around for many decades - dancers, gymnasts, boxers, and wrestlers have been doing these things all along. Only the term "core fitness" is new.

Core fitness turns out to be critically important for all of us. By adding a handful of core exercises - 10 minutes at most - to your regular routine, you will profoundly improve the mechanics of your lower back, hips, and pelvis. And, these remarkable exercises improve the efficiency of your heart and lungs. A very big "bang" for your exercise "buck"!

Your chiropractor will be able to provide expert advice and guidance on these nutritional- and exericise-related topics.

1Daly RM, et al. Long-term effects of calcium-vitamin-D3 fortified milk on bone geometry and strength in older men. Bone 39(4):946-953, 2006.
2Haskell WL, et al. Physical Activity and Public Health. Updated Recommendations for Adults from the American College of Sports Medicine and the American Heart Association. American Heart Association, 2007.
3Akuthota V, Nadler SF. Core strengthening. Arch Phys Med Rehabil 85(3 Suppl 1):S86-92, 2004.

Location

Find us on the map

Office Hours

Our Regular Schedule

Monday:

8:00 am-12:00 pm

2:00 pm-6:00 pm

Tuesday:

8:00 AM-11:00 am

2:00 pm-6:00 pm

Wednesday:

8:00 am-12:00 pm

2:00 pm-6:00 pm

Thursday:

Closed

2:00 PM-6:00 pm

Friday:

8:00 am-12:00 pm

Closed

Saturday:

Closed

Sunday:

Closed

  • ""Dr. Ofek is a great listener who gets to know his patients so he can provide the treatment that’s best for them. He’s patient and I have never felt rushed in his office. Definitely recommend, especially for continued chiropractic care.""
    Leah
  • ""Dr. Ofek is so kind and caring. I came in with a back issue and within a week I could sleep again! He takes his time, is flexible, and I never feel rushed. Incredible chiropractor!""
    Patrick
  • ""Today I had a great e experience with Dr Ofek. Booking the appointment was easy. dr Ofek listen to my concerns and issues and made sure to cover all aspects in order to treat me accordingly. Place is very welcoming. Feels like home inside the clinic. I would highly recommend Ofek Chiropractor to all.""
    T. G.
  • ""Dr Ofek is amazing with his knowledge of the body and has help me out over the years. He always listens and adjusts the treatment to address my current problem. His office is clean and welcoming for babies, kids, teens and adults. You need a chiropractor ? Ofek is the best try him out!!!""
    Cheri
  • ""I started getting chiropractic care from Dr. Ofek when I was trying to get pregnant. I was told it could help after many doctors visits with fertility doctors that gave us little hope. Dr. Ofek was great and took the time with me to understand my situation and explain things to me. Not long after I started I indeed got pregnant naturally and have a beautiful baby girl now. Thanks Ofek Chiropractic.""
    Lyndsey
  • ""Dr. Ofek is wonderful! He is always accommodating and listens so well. My husband and I take our kids, ages 9 months-6 years when we go. I truly believe treatment, in conjunction with a couple of other changes, have improved our son's behavior. He was acting out in anger and violence before and is so much happier now. We go regularly and feel better because of it. And Dr. Ofek is so patient with my loud, busy kids. :)""
    Emily
  • ""We began seeing Dr. Amit for my 8 week old son mainly because he had an externally rotated foot. He also was not sleeping well on his back due to reflux. Dr. Amit took the time to listen to and address our concerns. He carefully and compassionately treated our son, explaining the process with every visit. We have been getting regular adjustments for about a month now and have already noticed some improvement in his foot. He is much happier and sleeping longer while lying on his back and his range of motion in his neck has greatly improved. I’d definitely recommend Dr. Amit for your family chiropractic needs.""
    Rose
  • ""I had been struggling with back pain for years and had given up all hope before I found Dr. Ofek. The fact that I can make it through a shift at work without being in pain is so empowering. I would recommend Chiropractic work to anyone any age who desires to find and maintain optimal health!""
    Mattie
  • ""I came to Dr. Ofek at 38 weeks pregnant in desperation because i couldn't walk without assistance. the pelvic pain and lower back pain was unbearable i wasn't sleeping. Went to hospital and because i wasn't in labor there was nothing they could do. I went and got adjusted and instantly felt a whole lot better!!! I could walk without it feeling like my hips and pelvic bones were gonna break. I went back 3 days in a row and it made a world of difference. I delivered my baby 3 days later. I'm going back today only 3 days after delivery to get everything back in line.""
    Amy
  • "Dr. Ofek was such an important part of my healthcare during my pregnancy. Although I was seeing a chiropractor, by the start of my 3rd trimester I was having extreme low back pain and was having trouble walking and getting through the day. I have a very active job and was worried I would have to stop working early which would limit my time at home with my baby after delivery. I switched practices and started to work with Dr. Ofek. By the 3rd visit I was feeling much better. After a few more visits I started to feel better than ever. I went on a two mile hike at 39 weeks and enjoyed every minute of it! Now I tell everyone I meet about the amazing effectiveness of the Webster technique and how much I appreciate Dr. Ofek.""
    Heather
  • ""We have been taking my 3.5 month old son to Dr. Ofek for a few weeks now to correct a flat spot on his head and to help with the fact that he was only turning his head to one side. After just a couple sessions I started to see improvement. My sons neck strength is much better now and he willingly turns his head both ways, even while sleeping!""
    Ruch
  • ""Dr. Ofek is the best! My son was born with torticollis (tightening of the neck muscle) on his left side which caused him to favor his right side and develop plagiocephaly. After many months of physical therapy, we had very little improvement with his torticollis. My son was facing possible surgery to fix the neck muscle and that was the last thing I wanted to do. I was very skeptical about taking my infant son to a chiropractor but Dr. Ofek was very knowledgeable of his condition and had tons of experience with babies. Within 3 weeks of seeing Dr. Ofek, my son graduated from physical therapy with absolutely no signs of torticollis and no need for surgery!!! He will also have his cranial helmet off next month that was needed to correct the plagiocephaly (flat spot) he developed in the process. I can't praise Dr. Ofek enough! He has been such a blessing to us!""
    Tiffany