Unlock Your Spine with Flexibility and Strengthening Exercises

If you want to avoid or manage back pain, one of the best things you can do is keep your back both mobile and strong.

Your back has many components –disks, muscles, tendons and joints – that work together to provide you with the flexibility and stability needed for movement. A well-rounded approach creates an optimal balance around your spine, so that it can move freely and respond to any sudden changes in your body’s position. This protects your spine from injury and helps with your posture.

Mobility and Strengthening Exercises

A wide range of exercises can help your back. These will vary from patient to patient, but here are several that may be helpful. Please note that you shouldn’t do any exercise that causes you pain. If that occurs, stop and consult with a physical therapist or doctor.

Cat cow. Begin on all fours with your arms directly under your shoulders and knees bent 90 degrees. Slowly round your back up toward the ceiling, then let it sag down to the floor while looking up. Make sure to use your entire back for the motion, while keeping movements slow and controlled. Do three sets of 10 repetitions.

Side-lying Thoracic rotation with open book. Start by lying on your side with your legs bent at a 75-degree angle and your arms together straight in front of you on the ground. Then, lift your top arm straight up and over to the floor on your other side. Make sure to keep your knees together and only rotate your back and upper arm. Your hips should stay facing forward. Do three sets of 10 repetitions.

Supine double knee to chest. Begin lying on your back with both legs bent and feet flat on the bed. Then pull both knees toward your chest and hold for several seconds. Make sure to keep your back relaxed during the exercise. Do three sets of 10 repetitions.

Supine bridge. Start lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground. Then tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight. Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor. Do three sets of 10 repetitions.

Bird dog. Begin on all fours, with your arms positioned directly under your shoulders. Straighten one arm and your opposite leg at the same time, until they are parallel to the floor. Hold briefly, then return to the starting position. Make sure to keep your abdominals tight and hips level during the exercise. Do three sets of 10 repetitions.

Keeping Your Back Safe

Unfortunately, most of us experience back pain at some point in life. As you age, your back becomes more vulnerable to strains, arthritis and other chronic conditions.

Obviously, you can’t do anything about aging. But you can do your best to reinforce your back and reduce the risk of debilitating pain. Along with keeping your back strong and flexible, it’s important to keep it moving.

Avoid being stationary for too long. It’s easy to forget about this, particularly when you are working. But if you’ve been sitting or standing for long periods, find a way to vary your position. Change things up by standing, sitting or taking a walk – even briefly – every half hour. This can keep you from getting tight and stiff. Your back will thank you.