Lower back pain is expected to affect most people at some time in their lives. This may occur for a wide range of reasons, not all of which are preventable. However, regular exercise can help strengthen the muscles that support and stabilize the spine, thereby reducing the risk of pain and injury. Here are a few simple stretches to add into your daily routine to maintain a healthy back.

What Exercises Help Improve Spinal Health?

1. Knee to Chest

Lying with your back on the floor, bend your knees so your feet are flat. Gently pull one knee up towards your chest, and hold it in position for five seconds. Keep your spine pressed into the floor. Slowly release your knee back down and repeat with the other leg. Do this stretch a few times with each leg to elongate the spine and alleviate back pain. 

2. Bird-Dog

Start by getting into position on your hands and knees. Next, raise one arm and extend it forward as far as you can reach. At the same time, lift the opposite leg and extend it straight behind you. Make sure both limbs are parallel to the floor and your hips are aligned with your torso. Hold for 10 seconds and release. Repeat five times, then switch to the other arm and leg.

3. Curl-Up

Lay down on your back, leaving one leg extended straight out while the other is bent at the knee. Place your hands under the lower back to support the natural curve of your spine. Then, exhale as you lift your head, shoulders, and chest off the floor. You should come up just enough to feel tension in your muscles. Hold for 10-15 seconds and slowly lower your body back to the ground. Repeat several times alternating legs. 

4. Side Plank

Lie on your side, propping your upper body up on your arm. Your forearm will be on the floor and your elbow positioned beneath the shoulder. Place your feet back so the knees are at a 90-degree angle. Lift your hips off the ground to align with the rest of your body, and hold for 10-30 seconds. Lower your hips back to the floor and repeat five times before flipping to the other side.

If you’re experiencing chronic back pain, turn to North Pole Chiropractic for help finding relief. Serving residents throughout the Fairbanks North Star Borough of Alaska for over two decades, this locally-owned practice is dedicated to providing quality chiropractic care that’s personalized to meet each patient’s unique needs. They use a variety of natural healing methods that can effectively treat and manage your condition so you can return to normal activities without feeling discomfort. Call (907) 488-1885 to schedule a consultation, or visit them online to learn more about their services.