5 exercises to support a healthy spine
Taking care of your spine is one of the best things you can do for your overall health. A strong, flexible spine can make a big difference in how you feel day to day, whether you're sitting at a desk, lifting something heavy, or just going for a walk.
Dr. Shelly Jones, chiropractor and wellness expert, shares her favorite exercises to help keep your spine in top shape and prevent discomfort.
1. Cat-Cow Stretch
This gentle stretch is perfect for increasing flexibility and helping to align your spine. To begin, get on all fours with your wrists directly beneath your shoulders and your knees beneath your hips. Inhale as you arch your back downward, lifting your head and tailbone toward the sky (Cow pose). Exhale as you round your spine upward, tucking your chin toward your chest (Cat pose). Repeat this fluid movement for 10-15 rounds to release tension, especially in the lower back and neck.
2. Planks
Planks are fantastic for strengthening your core, which is essential for supporting your spine. Begin by holding yourself in a push-up position, ensuring your body forms a straight line from head to heels. Engage your core and avoid letting your hips sag. Start by holding the plank for 20-30 seconds, gradually working up to longer durations. This exercise not only strengthens your core but also helps to stabilize your spine throughout daily activities.
3. Child’s Pose
This soothing yoga pose is excellent for stretching the lower back and lengthening the spine. Start on your hands and knees, then sit back onto your heels while reaching your arms forward. Allow your forehead to rest gently on the floor as you hold the pose for 30 seconds, focusing on deep, relaxing breaths. This stretch provides a gentle release of tension in your spine and promotes relaxation.
4. Bridge Pose
Bridge Pose is a great way to strengthen the muscles of the lower back, glutes, and core, which provide essential support for your spine. Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips toward the ceiling while squeezing your glutes. Hold the position at the top for a few seconds before slowly lowering back down. Repeat this movement for 10-12 repetitions. This exercise improves spinal stability and strengthens the muscles that support your back.
5. Hip Flexor Stretch
Tight hip flexors can pull your spine out of alignment, causing discomfort in the lower back. Stretching your hip flexors can help improve spinal mobility and reduce strain. Start by lunging forward with one leg, keeping the other leg extended behind you. Gently press your hips downward, feeling the stretch in the front of your hip. Hold for 20-30 seconds on each side. This stretch helps open up the hips and keeps your spine aligned for better posture and less pain.
Incorporating these exercises into your routine can help keep your spine healthy, flexible, and strong. If you’re dealing with chronic back pain or want to make sure you’re doing everything right for your spine, visiting a chiropractor like Dr. Shelly Jones at Chiropractic Wellness Center in Columbia, SC, can be a great next step.