11 Exercises to Help You Maintain a Healthy Spine

Healthy spine is essential for maintaining an overall sense of health and wellbeing. There are several exercises that can help to maintain good spinal health and that can also provide relief from back stiffness and pain.

Why Does Spine Health Matter? 

The spine is a central and important part of the human body, acting as the main structural support system. It holds us upright and connects all parts of the skeleton, including the head and neck, chest, pelvis, shoulders, arms and legs. The spine is also responsible for bearing the weight of the entire upper body, making it an essential part of your ability to move freely.

Aside from movement and stability, the spine also serves the function of protecting the spinal cord, a key component of the central nervous system. Your spinal cord carries nerve signals from your brain to your body and vice versa, allowing you to feel sensations and move your body. The spinal cord is protected within your vertebrae and encased in cerebrospinal fluid. 

Keeping your spine healthy is one of the best things you can do to maintain overall health and quality of life. Poor spinal health prevents people from being active and could cost hundreds of thousands in medical bills. Some spinal conditions can make mobility challenging, which can greatly affect a person’s independence and result in a reliance on assistive devices. Injuries to the spine can make it difficult to complete day to day tasks, such as lifting, reaching and stretching. Additionally, back pain is one of the most common complaints worldwide and the leading reason why people have been prescribed pain medication. 

Why Is Exercise Good for Spine Health? 

When you have a sore or stiff back, your first instinct may be to rest and avoid movement. However, exercise is actually the best thing you can do to not only maintain a healthy spine but also to provide relief from common back and spine issues. There is a range of exercises that can assist in both preventing spinal problems and improving spinal conditions.

Spinal Fluid Exchange

Engaging in exercise encourages the discs within the spine to exchange fluid. This is how the spinal discs receive nutrition, which is essential for a healthy back. When discs are healthy, they swell with water and squeeze it out, distributing nutrients throughout the disc. Without this normal fluid exchange, spinal discs can become malnourished and degenerated, leading to pain and a variety of back conditions. The fluid exchange also helps to reduce swelling in the soft tissue surrounding discs and prevent excess inflammation. 

Improving Flexibility

Flexibility is an important component of overall health and maintaining as much flexibility as possible is vital as the body ages. Exercising the back keeps the connective fibres of ligaments and tendons pliable and flexible, reducing stiffness and soreness throughout the back. When we don’t exercise the back, mobility can decrease which makes an injury or stress tear of the connective fibres more likely. 

Strengthens and Repairs Muscles

Regular exercise helps to stretch and strengthen the muscles through the back and torso, as well as repair any muscles which may be damaged. In conjunction with the muscles of the abdomen, the spine supports the facet joints and ligaments throughout the upper half of the body. Exercise helps to strengthen these supporting muscles and prevent injuries such as strains on soft tissue. 

Lubricates Joints

Keeping moving is important when it comes to maintaining our wellbeing and keeping our joints healthy. Back exercises help to lubricate the facet joints, which are essential to regular movement. Stretching different parts of the body – such as the legs – can also assist to relieve stress on the lower back and reduce instances of stiffness and back pain.

11 Exercises to Help You Maintain a Healthy Spine  

Looking for exercises to help keep your back healthy and strong? There are lots of ways you can improve your spinal health, and most of them can be done without the need for any specialised equipment or location. If you are suffering from back pain or if you want to keep your spine healthy for years to come, try some of these simple exercises today. 

1. Walking 

It may seem simple, but regular walking is one of the best things you can do to promote good spinal health. A regular walking routine will assist in keeping your back healthy, strong and flexible, helping you to avoid flare ups of back pain and common spine conditions. 

Walking strengthens the muscles that support your spine, including your core and lumbar – or lower back – muscles. When these muscles are not used frequently, they can become weak and contribute to malalignment of the spine. When used regularly on a daily walk, blood flow to these muscle groups increases, which improves the strength of your back. Additionally, walking helps to flush out the toxins that can accumulate within lower back muscle tissue when these muscles are not used regularly, preventing stiffness and soreness.

2. Walking in the Water 

If you’re looking for more of a challenge or you want to mix up your regular walking routine, try walking in the water. Walking in the waist and deep water, such as at the beach or in your local pool, provides all the benefits of walking on land with the added advantage of making your muscles work harder than usual. The water acts as a natural form of resistance, so you need to apply more effort to walk normally. This means that the muscles and joints in your lower back and hips are getting more exercise, increasing your strength and flexibility.

Walking in water is also a great option for people who may have some mobility issues or lack confidence walking outside. Water is a fantastic safety net, making any falls very soft and easy to recover from. Always make sure that you are supervised in the water if you do think you have a chance of slipping under and stay close to the edge of the pool so you can hold on to something if needed. Using pool noodles and other floatation devices can also help. 

3. Yoga

Yoga is often recommended to help treat back pain and it can also assist in maintaining a healthy spine so that you don’t develop back problems in the future. It is a traditional form of exercise that it also designed to calm the mind and relax the body, providing multiple benefits to older people. 

There are several yoga poses that will specifically target the muscles through the back, helping to improve flexibility, strength and alignment. Gentle twists and folds will help to stretch both the muscles in the back and the surrounding muscles in the legs and abdomen.  

Speak with your doctor before beginning a yoga practice to ensure it is a good option for you. If you have any existing health concerns, you can also discuss these with the yoga teacher at your local studio – they should be able to tailor a routine that works with your body and any limitations you have. 

4. Pilates

Pilates is a type of exercise that focuses on strengthening the abdominal and pelvic floor muscles. These muscle groups provide support to the back, and Pilates has been shown to assist in reducing chronic back pain and managing spinal conditions. It is a fantastic option for people looking to improve their spine health.  

Similarly to yoga, Pilates offers a range of poses that can be tweaked for the needs of the individual. It’s a good idea to speak to your healthcare professional and a qualified Pilates instructor before beginning.

5. Back Flexion Exercise

A low back flexion exercise is a simple and safe exercise that improves spinal mobility and can decrease cases of back pain. Back flexion exercises are done lying down, making them easy to perform at home. They also place minimal strain on the back.

To perform the back flexion exercise, simply lie down on your back on a supportive surface, bend both knees up and put your feet flat on the ground, then slowly and gently bring your knees up towards your chest, holding them with your hands for support. Hold this curled up position for three seconds before slowly lowering your legs back down. Repeat at least ten times.

6. Knee to Chest Stretch

A knee to chest stretch can assist in improving your flexibility and maintaining your spine health. This type of stretch will provide relief to those suffering from stiffness through the lower back and also can help with tight muscles in the legs. 

For a knee to chest stretch, begin by lying flat on your back with your legs extended. Gently pull one knee up to your chest until you feel a stretch in your lower back. Bring the knee as close to your chest as you can. The opposite leg should be relaxed. Hold the knee to your chest for thirty seconds, and then extend it out. Repeat on both sides at least five times. 

7. Spinal Twist Stretch

This stretch is a progression on the knee to chest stretch. Begin on your back with your legs extended, then bring one knee towards your chest. Using your hands to support you, bring the raised knee over the body so that you feel a twisting sensation through your spine. You may want to extend your arms out wide to support you. Hold and repeat on the opposite side.

8. Chin to Chest Stretch 

The chin to chest stretch focuses on the mobility of the upper portion of your spine and your neck muscles. It is particularly effective for people who spend a lot of time sitting, such as at a desk or in front of the television. It can also be beneficial for people with poor posture. 

To complete the stretch, simply tilt your head forward until your chin is close to your chest and you feel a stretch in the back of your neck. Repeat as needed. 

9. Ear to Shoulder Stretch 

The ear to shoulder stretch is very similar to the chin to chest version. Instead of bending your head forward, tilt it sideways so your ear moves towards your shoulder. Keep your shoulders low and relaxed. Repeat as needed.

10. Hip Stretch

For a hip stretch, begin lying on your back and bring both your legs up so they are parallel with the floor. Fold one leg over the knee of the opposite leg, using your hands to support. Hold this position for ten seconds before swapping to the other side. 

11. Cat Stretch

This stretch is designed to increase flexibility through the spine. Begin on all fours with your hands shoulder width apart and your knees hip width apart. Tilt your pelvis down and lift your chest and head so that your back arches, like a cat stretching. Return to a neutral position and repeat.

Other Factors to Help You Maintain a Healthy Spine

Wear the Right Shoe 

Shoes that fit poorly or that have too much of a high heel can place pressure in the back, leading to long-term spinal issues. The best shoes to wear are comfortable, low-heeled versions with plenty of support. 

Massage

Regular massages can loosen the muscles through the back, which helps to support a healthy spine and prevents the build up of tension in the body.

Heat Therapy 

Heat packs and hot water bottles are a great way to avoid muscle stiffness and back pain. Heat therapy can be used when you’re sitting and lying down to provide relief from discomfit.

Sleep Well

When you’re sleeping poorly, you often move around more in your sleep and unknowingly get into uncomfortable positions. Restful sleep provides overall health benefits and allows your spine to remain aligned and healthy.

Eat Well 

Eating a balanced diet with the right amount and variety of vitamins and nutrients can reduce back problems by nourishing the bones, muscles and discs. For example, vegetables such as broccoli and kale can reduce inflammation and prevent back pain. 

Home Care Support Available

If you suffer from debilitating back pain, Homage support workers can help with a range of daily activities that you may be finding difficult. Our compassionate Care Pros can come to your home to assist with showering and toileting, transport to medical appointments, cooking, shopping, medication reminders, and more.

If you are suffering from back problems or you want to maintain spine health, try some of these exercises and other tips today.

Need some assistance with care for yourself or your loved one? Find out how Homage can help!