13 Spine Health Exercises And Stretches For The Back

• A strong core will help protect the spine. 
• Pull your belly button in toward your spine to improve stability and to protect your back and spine while working out.
• Make sure you never go past a neutral position. It is essential to align the spine when exercising so that pressure is spread out. This helps minimize joint and muscle pain.
• Neutral alignment will also make sure the vertebrae of the spine do not come out of alignment.
• See a chiropractor for professional help if necessary. Chiropractic work (when done correctly by the right professional) is an amazing resource for keeping a spine healthy. I see one on a semi-regular basis and the difference is amazing.
• Physical therapy is another resource that is of tremendous value. My friend swears by her physical therapist. 

• It can improve blood flow
• Allows the nerves to activate better digestion, better mood, and better thinking, and increases energy
• Provides flexibility 
• Increases range of motion
• Lessens back pain and discomfort
• Provides you with an overall healthy body

Planks are great for firming the stomach. You keep the spine in a straight line while tightening the core. A strong core gives your spine solid stability.

When you incorporate planks into your exercise routine, you are less likely to strain or use the spine haphazardly due to weak stomach muscles. 

Another healthy exercise for the back is the side plank. It targets the obliques (the muscles on the side of the body).

Strong obliques keep your spine steady, ensuring proper twisting and rotation motions throughout the day without injuring your spine. Injury is lessened because these muscles help keep the spine stable.

The rotating plank is a valuable variation of the regular plank, too. This exercise targets various body parts besides the core including the lower back, glutes, and back muscles. A strong lower back and glutes help support and stabilize the spinal cord.

The rotating plank also supports spine health and alignment. This is the case as long as the plank is performed well, and you are mindful of the rotating motion involved.

Tightening your core throughout the rotation is important to avoid injury. Additionally, you will improve balance and mobility by performing this exercise regularly.

• The picture above shows how a rotating plank should look at the beginning of the exercises.
• You will take the arm point toward the ceiling and gently bring it forward and in front of your body.
• Thread the arm through the side of your body held open by the arm you are leaning on.
• Then, bring the arm back up to the starting position. View this if you are having difficulty understanding how to do it correctly.

Abdominal crunches are another great spine health exercise. They ,of course, work out the abdominal muscles, but they also help keep muscles and tendons along the spine in shape.

This group of muscles and tendons (called the erector spinae) extend from one end of the spine to the other. They are activated when you bend your body and neck back and forth or from side to side.

Strengthening the core and erector spinae through small-movement abdominal crunches will help keep your posture straight and working properly.

The bird dog is a common pilates exercise. The movements increase coordination and balance as well as help with spinal support. Additionally, it works the glutes, back, core, and parts of the legs. 

While keeping a stable spine, a leg and an opposing arm are extended from the body at the same time. You set the arm and leg and continue with the opposite arm and leg. This is a slow and controlled movement.

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Incorporating a thorough stretch of the hip flexors into your daily routine is a good idea. This is because loosening the hip flexors allows the lower back to better support the movement and activity of the upper back.

Tight hip flexors can lead to back problems or back injury. They pull on the lower vertebrae when tight. This can alter the alignment of the spine.

When the spine is out of alignment, discomfort or even pain can occur. I do the hip flexor religiously for this reason and after strong encouragement from my trainer friend.

How to Perform the Hip Flexor Stretch

1. Find a bench or something similar that you can lay on and have your feet hang off not being able to touch the ground.
2. Sit your body at the VERY end of the bench.
3. Slowly lay your body back and bring both knees to your chest.
4. Gently stretch one leg down and let it hang on the edge of the bench, stretching down toward the ground.
5. At the same time, use your hands to pull your other leg toward your chest. Keep your other leg bent.
6. Do this for approximately 30 seconds, then lift the stretched leg back up to your chest and repeat the same action with the other leg.

The Ball Squeeze exercise is a simple exercise where you put a ball between your knees and squeeze. The squeezing action fosters spine health through a controlled movement.

This simple, low-impact exercise promotes blood flow, balance, good posture, and correct pelvic alignment. This is important for a proper working spine and to avoid back pain.

A cat-cow stretch is great for gently stretching the lower back and spinal region. It is easy to perform and is simple to perform any time throughout the day.

Pulling the belly button in on the anterior pelvic tilt activates core muscles. The posterior pelvic tilt pushes the butt up stretching the lumbar spine in both directions easing back tension. The whole spine from the neck to the pelvis gets a good stretch.

Stretching the lower area of the spine can be an extremely simple, and this is another one that can be done at any time.

Lying on the floor and slowly bringing your knees to the chest takes pressure off of the lower back while gently elongating the vertebrae of the back.

This stretch not only focuses on the lower back, but it also helps with hip alignment and stretches the glutes. Pulling the knees to the chest and holding them there Loosens up the hips and glutes, which eases back tension.

We have focused a lot on the lower back region, now it is time to do something for the upper back. Bringing your chin slowly and methodically forward towards your chest lessens neck tension.

It is important that the muscles around the upper neck have a chance to relax, and this is a helpful way to do it.

Shoulder shrugs are also an exercise great for the upper back and neck areas. You simply stand tall, lifting your shoulders up towards your ears and back down. The shrug should be held for several seconds to feel a nice stretch.

This simple and effective exercise releases pressure from the base of the neck. Both the chin to chest stretch and shoulder shrug may be especially helpful to perform after spending a significant amount of time on the computer.