Exercises for a healthy spine that you should do every day

Living a sedentary lifestyle often results in back pain that exacerbates with age. However, they can be avoided or reduced by performing back exercises regularly. Back strengthening moves bring many benefits to those living both active and more sedentary lifestyle. How to adjust them to your issues and prevent future problems? Discover exercises for a healthy spine that will make you feel better after just a few workouts.

Exercises for the spine – things to remember

The spine is very vulnerable to injury, so workouts such as Pilates back exercises or others should be performed by physically capable individuals, aware of their body and its limitations. This applies particularly to any exercises performed at home, whenever there’s no instructor or physiotherapist to supervise us. If back problems affecting us are very severe, or we suffer from other conditions, we should consult specialists before we start stretching the spine or taking other measures on our own.

Healthy spine – exercises that bring positive results

There are a number of ways to stretch the spine — by attending special classes, doing properly selected stretching exercises at home, or by doing sports that have a beneficial effect on the spine. If the first two options don’t sound too appealing, it is worth considering a new physical activity to help build healthy and strong back muscles. Above all, doctors and physiotherapists recommend swimming, as most of the muscles work at the same time. Our earlier article on the benefits of swimming will help you recall more information. Regular cycling or low-intensity jogging may also keep our spine healthy – but it all depends on our fitness, aptitude, and even the equipment and clothing that we wear.

Yoga for the spine is also a great idea, but bear in mind that it requires both strength and flexibility. For individuals recovering from injuries, a low-intensity workout is the way to go. We're talking about Pilates here – such exercises for your back will perfectly complement other physical activity.

What are the benefits of exercises for a healthy back?

Key muscles responsible for spinal mobility

Exercises to strengthen the back muscles

Exercises for a healthy spine can start with strengthening and stretching the muscles. Kneel on all fours (4-point kneeling) and perform alternating arm and leg extensions. If we are able to observe our posture in the mirror, the hand and opposite leg should be positioned in line with the body. Stay in the position for a few seconds and then repeat on the opposite side. Repeat several times.

The next exercise will consist of W-raises. Lie down on the mat, straighten your legs and extend your arms in front of you. Raise your shoulders and torso so that the chest does not touch the surface. Beginners leave their legs on the mat, those more advanced can lift them up at the same time. Hold the position for a few seconds and lower the body onto the mat. Repeat several times.

Another exercise that strengthens the spine and abdominal muscles will be basic, oblique sit-ups or air bike crunches. Remember that muscles should be flexed while exercising. When doing crunches, try to keep the right distance between your jaw and chin and do not hunch your back. When doing the air bike, raise the torso ever so slightly, especially if you feel the spine arching.

Stretching exercises for your spine

Stretching your spine can start with yoga’s cat pose – kneel on all fours. With your arms straight, place your hands directly underneath your shoulders and slowly round your back while exhaling. As you inhale, flex the spine the other way. Repeat several times.

Stretching exercises for the spine can also be performed while standing. One of the easiest exercises for stretching the spine consists in leaning forward while relaxing the muscles. We can also stand upright and then stretch sideways, extending one arm upwards – such exercises are done alternately.

If you want to stretch your spine, lie on your back and plant your feet on the ground close to your buttocks. Stretch your extended arms to the sides. Move your bent legs to the side while remaining on your back, turn your head the other way – stay in the position for a while and move your legs to the other side.

There’s one thing to remember: for your own health and safety, every workout should start with a warm-up.

Lower back pain – exercises

To start stretching exercises to relieve this section of the spine, we can begin by lying on our back with the arms along our torso, with legs bent at the knees. Lift the legs up alternately, straightening them, with the foot flexed at 90 degrees.

Another exercise for this section of the spine requires us to assume the same lying position, but instead of the legs, we lift the hips, wait a few seconds and lower onto the mat. Repeat.

To finish the set in a 4-point kneeling position, kneel on all fours, pull the left knee up to the right hand and the right knee up to the left hand. Repeat several times.

Exercises – pain in the thoracic spine

If you are experiencing pain or discomfort in the thoracic region, exercises for a healthy spine begin by assuming a standing position with your feet slightly apart. Clasp your hands behind your back. Keeping your back straight, extend your arms, raising the hands as high as possible. This exercise can also be done starting from the front, by doing a mild cat pose and stretching the arms as far forward as possible.

Kneel on all fours, but press your forearms on to the ground, not your hands. Now, bend your back towards the ground, assuming the cow position – hold for a brief moment, relax and repeat.

Stand against a wall and lean against it with your back – bend your legs at the knees at a 45-degree angle, with your arms positioned along your core. Holding the position, slowly lift the arms upwards without pulling them away from the wall. Repeat several times.

Exercises to improve your posture

Exercises that prevent bad posture or healthy spine fitness classes are just some of the popular terms used to describe selected forms of workout aimed at strengthening the muscles that keep our bodies in the right position. Regardless of our activity level, we should take care to strengthen the spine to avoid pain and health problems. What is the best outfit to wear while doing exercises for a healthy spine? For sure – something comfortable that doesn't cause chafing or restrict movement and makes you look awesome!

Check out the best sportswear to wear for stretching and more dynamic back exercises!