Five Exercises To Strengthen Your Spine

It is important to exercise regularly to strengthen your spine. Fortunately, there are many activities that you can perform comfortably in your own home.
Five exercises to strengthen your spine

You should devote some time to exercise if you want to strengthen your spine. Although many people choose a sedentary lifestyle, exercise regularly strengthens the muscles in this area and also reduces the risk of problems such as prolapse or sciatica.

On the other hand, it helps to improve your posture, which is often a factor that leads to back pain. In the long run, exercise reduces the risk of chronic diseases such as arthritis.

Do you want to learn more?

Below you will find five good exercises to strengthen your spine.

Exercises to strengthen your spine

When exercising to strengthen your spine, you must first consider your physical ability, age and state of health. If you are suffering from a condition or a specific injury, it is best to consult a professional to decide if you should perform these exercises.

If the professional allows you to perform these exercises, you should know that you will only benefit from these exercises if you perform them regularly. There is no point in performing them a few times a week and then returning to a sedentary lifestyle. Make them a part of your routine!

1. Back noise

Back stretching is a good exercise to strengthen your spine

This exercise helps to stretch the back muscles and promotes relaxation through breathing.

Back stretching is a simple exercise with a low load to strengthen the spine and reduce recurrence of back pain. It is complemented by a short breathing exercise for greater benefits.


  • First you need to lie down on your back on an exercise mat.
  • Then bend your legs and lift both knees up to your chest with the help of your hands.
  • Inhale through your nose and out through your mouth after that.
  • Return to the position you started in and repeat 15 times.

2. Horizontal oblique crunches

Horizontal sloping crunches

This exercise strengthens your oblique muscles as well as strengthens your back.

This simple exercise has interesting benefits. On the one hand, it strengthens the lower back and reduces the physical pain. On the other hand, it trains the oblique muscles and helps to shape the waist.


  • First, lie down on your back on the mat with your legs bent.
  • Then lift your knees to the right and left, alternately on each side.
  • Be sure to keep your shoulders and both feet on the mat.
  • Inhale through your nose and out through your mouth as you perform the movement.
  • Do between 12 and 15 repetitions on each side.

Perform thigh stretches to strengthen your spine

Perform thigh stretches to strengthen your spine
You can use an exercise band to promote stretching if you find it difficult.

Thigh stretch is a good complement when your goal is to strengthen your spine. Not only do you train your muscles, but you reduce the tension that usually affects your lower back.

You can use a training elastic to make it easier if you want. You must place it on the foot you are lifting and hold it with both hands.


  • First, lie down on your back on the mat with your legs bent.
  • Then inhale through your nose and stretch one leg.
  • Exhale through your mouth after that while lifting the leg that was previously bent. Lift it toward the ceiling while keeping your knee perfectly straight.
  • Hold the position for five seconds and slowly lower the leg.
  • Do 10 to 12 repetitions with each leg.

4. Upper abdominal muscles

Woman taking crunches

Core exercises such as crunches are also very good for the lower back.

The benefits of exercises to strengthen your spine are that they are also useful for training other muscle groups. In this case, we suggest that you perform exercises that train your upper abdominal muscles that allow you to train your abdomen and back at the same time.


  • Maintain the basic position (lying on the mat on your back) and place your hands behind your head or cross over your chest.
  • Then lift your chest and shoulders toward your knees. Be sure to maintain a neutral position.
  • Hold the position for three seconds and slowly lower your chest and shoulders again.
  • Do between 12 to 15 repetitions, combined with breathing exercises.

5. Leg and arm lifts

Leg and arm lifts

The arms and legs must be in line to perform the exercise correctly and avoid injuries.

This exercise is perfect for coordination as well as strengthening the spine. You can do it when you are lying on your stomach or standing on all fours. It is best to start with the first option if you do not have enough strength.


  • Lie on your stomach with your legs fully extended on the mat and with a pillow under your stomach.
  • Then lift one arm and leg on the opposite side without lifting your body off the mat.
  • Stay in this position for three to five seconds and then return to the position you started in.
  • Then repeat the same exercise, but with the other arm and the other leg.
  • Do 12 to 15 repetitions.
  • If you choose to do it on all fours, go down on all fours and repeat. However, make sure that the raised arm and leg are in line with the back.

Some recent tips to strengthen your spine

Exercises to strengthen your spine can be very beneficial if you do them correctly. Contact a professional trainer if you have any questions about any positions. Remember that it can have negative consequences if you do not perform the above exercises correctly.

On the other hand , you should complement these exercises with other healthy habits if you want to maintain a healthy spine. Therefore, be sure to incorporate these into your daily routine:

  • Eat healthy foods that are rich in omega-3 fatty acids, antioxidants, proteins, vitamins and minerals.
  • Correct your posture, both when you walk and when you sit.
  • Do breathing exercises.
  • Manage stress through relaxation therapy.
  • Avoid physical exertion, especially if you are not in good physical condition.
  • Take calcium and vitamin supplements after consulting your doctor.
  • Get a good night’s sleep.

Do you have a back disease? Do you have recurrent back pain? Then you should perform all these exercises. However, if your symptoms do not go away or become entrenched in another condition, you can contact your doctor to find out how to treat them.

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