The Best Workouts for a Healthy Spine

The spine is a crucial component of the body, allowing signals to be sent from the brain to the rest of the nervous system while providing structural support for your upper body. However, it is also delicate, and any injury to the spine or surrounding muscles, bones, or ligaments can lead to pain. To help maintain a healthy and pain-free back, it is important to build a strong core which will help stabilize the spine. As we age, the muscles and ligaments surrounding the spine can weaken, making it difficult to perform certain movements such as bending, stretching, lifting, and twisting. Achieving spine stability requires a balanced approach by engaging all of the core muscles at the same time, from the abdominals to the back. That’s why exercises and stretches designed to strengthen the back muscles are essential for maintaining overall health and mobility. Here are some of the best exercises for a healthy spine.

Back Extension

The erector spinae is the largest muscle group in the back, and its primary purpose is to extend the spine. A great way to promote a healthy spine is to incorporate back extension exercises into your routine. These exercises help to strengthen the erector spinae and other small stabilizing muscles, which can aid in preventing back injuries. There are several ways to perform the back extension exercise, typically by lifting your chest off the ground while lying face-down on a Bosu ball or a rolled-up pillow or flat on the floor. Strengthening this muscle group can help to improve spinal coordination, increase back strength and endurance, and ultimately lead to better posture and a reduced risk of back injury.

Bird Dog

The Bird Dog exercise derives its name from the actions of hunting dogs that “point” to indicate the presence of a bird. It is an ideal workout for those with low back issues — such as hypermobility — as it strengthens the erector spinae, rectus abdominis, and glutes while developing balance and proper posture. When performing the bird dog, it is important to engage your entire body, rather than isolating the muscles and movements, in order to maximize its benefits. Engaging the abdominals and stabilizing the low back while moving your extremities will further strengthen the back and the core allowing for greater ease and mobility in many of your daily and athletic movements.

Begin by getting down onto your hands and knees. Raise your left arm and right leg simultaneously, stretching them out straight ahead and behind you, respectively. Hold this position for around 10 seconds or as long as it is comfortable for you. Lower your limbs and then repeat with the opposite arm and leg.

Knee-to-Chest Stretch

The single knee-to-chest exercise is effective in stretching your hamstrings, lower back, and glutes. This stretch can be used to increase strength and flexibility and reduce pain. It can also help reduce pain and pressure on spinal nerves by creating more space for those nerves to exit the spine. Tight hamstring muscles can contribute to back pain, so hamstring stretching can help. However, if you are experiencing back pain, be careful not to overstretch, as this could lead to irritation of a disc in the lower back. Stretching can improve your range of motion and help with any muscle tension or pain in these muscle groups.

For this stretch, lie on your back with your knees bent and feet flat on the floor. Raise one of your knees and, with both hands, grasp your leg just below your knee. Interlace your fingers and hold for the desired length of time. Release your leg and repeat the same stretch on the other side.