8 Great Exercises to Strengthen Your Spine

Our bodies perform at their best, when our muscles work in sync. Weak muscles (especially those in the pelvis and the core) may cause back pain or injury. The back pain might make it difficult for you to get done with daily activities. 

According to a best spine surgeon in Karachi, muscle strain, spinal stenosis, arthritis, and herniated discs are common causes of back pain. While you can’t prevent every ailment, you may take actions to strengthen your spine at any age.

Stretching and exercising your back aids with pain relief. Exercising promotes blood flow to the spine. It reduces stiffness and speeds healing. The more mobile you are, the less likely you are to develop uncomfortable back pain. 

Next, you are going to read some great exercises to protect your spine and minimise back pain. 

Knee-to-chest Stretch 

Knee-to-chest stretches aid in elongating your spine. It then provides you relief from pain and tension. 

To perform knee-to-chest stretch, follow the below-mentioned steps.

• Begin by lying down on your back with your knees bent and your feet flat on the floor. 
• Gently bring one knee in toward your chest with your hands. 
• Hold it for five seconds while pressing your spine against the floor. 
• Return to the starting position. Repeat the same procedure with the other leg.
• On each leg, repeat this stretch two to three times.

Bridges 

Bridges work on gluteus maximus, the huge muscle in the buttocks. It is a key muscle in the body. Maintaining it strong can support the lower back. 

You can perform bridges in the following way:

• Lie down on your back and bend your knees. 
• Lift your hips gently while maintaining your shoulders on the floor and your feet firmly planted. 
• Before returning to the beginning position, keep your back and buttocks muscles engaged for five seconds. 
• Repeat this process up to 30 times per day.

Rotational Stretches

Rotational stretches are spinal twists of the lower back. They provide strength to your core muscles. Also, they decrease tension in your back. 

To perform rotational stretches:

• Begin by lying on your back.
• Bend your knees and keep your feet flat on the ground. 
• With your shoulders firmly on the floor, stretch your arms out to the sides.
• Roll both knees to one side and place them on the floor slowly.
• Hold the position for five to ten seconds. 
• Return to your starting place, then do the same thing on the other side.

Pelvic Tilts

The pelvic tilt exercise helps to stretch and relax stiff back muscles. 

How to perform pelvic tilts? 

• Lie down on your back with your knees bent and your feet flat. 
• Push your belly button up and arch your back. Hold for five seconds. 
• Pull your belly button in and flatten your back against the floor. Hold the position for five seconds. 
• Each day, repeat up to 30 times.

Cat Stretches

The cat stretch can help extend the back, strengthen it, and relieve muscle tension. It is a traditional yoga pose to improve spine flexibility. 

To do cat stretches:

• Begin by getting down on your hands and knees, with hip-width apart. 
• Pull your belly button up and arch your back. 
• Relax your muscles, lower your tummy to the ground, and raise your hips. 
• Rep the process three to five times more.

Lying Lateral Leg Lifts

This exercise works on the hip abductor muscles. These muscles help to stabilise the pelvis and relieve back discomfort.

Follow these steps to do lying lateral leg lifts: 

• Lie down on one side keeping your legs together.
• Maintain a small bend in the lower leg.
• To engage the core muscles, draw your bellybutton into the spine.
• Raise the top leg 18 inches above the ground, maintaining it straight and stretched.
• Hold the position for a total of two seconds.
• Repeat 10 times more.
• Repeat on the other side of the body, elevating the opposite leg.
• On each side, do three sets.

Abdominal Curls

Abdominal muscles that are strong serve an important function in supporting the spine and keeping the hips aligned. You can strengthen your abdominal muscles by performing partial abdominal curls. 

To perform partial abdominal curls:

• Lie down on your back. Bend your knees and keep your feet flat on the ground. 
• Cross your hands and place them on your chest.
• Exhale while lifting your head and shoulders two inches off the ground. 
• Hold the position for five seconds with your neck aligned with your spine. 
• Rep ten times more. 

Draw-in Maneuvers

Draw-in maneuvers work on your transversus abdominis, a muscle present on the front and side of the abdomen. It stabilises the spine and lower back region. 

How can you perform draw-in maneuvers?

• Lie back on the floor.
• Bend your knees, feet flat, and arms by your sides.
• Take a deep breath in.
• Pull the belly button toward the spine while breathing out, tightening the abdominal muscles and maintaining the hips motionless.
• For a total of 5 seconds, stay in this position.
• Repeat five times more.