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5 Top Exercises For Improving Spine Health

Updated: Feb 10, 2023

Why is spinal health so crucial? Since the spine governs many of the body's essential processes, spinal health is essential. The spine gives our bodies their structural support and aids in keeping us in an upright position. It helps us move and carry out daily chores by protecting our spinal cord and nerve roots.

The spine extends from the skull base to the tailbone, including bones, muscles, tendons, and other tissues. The spine includes the spinal cord and the spinal fluid. The spine is the vertebral column, spinal column, or backbone.

Many of us face discomfort in the back. Lower or upper back discomfort can result from spinal instability, but the good news is that exercises can relieve the discomfort. Spine muscles and ligaments can weaken with age or after an accident, making it challenging to bend, twist, stretch, and lift objects. Maintaining a solid core can keep the lower back healthy and pain-free.

Spine health can be maintained with specific exercises that can be done regularly. Here are some activities suggested by the best spine doctors in Pune, Maharastra, explained in simple ways.


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Lumbar spondylosis exercises

Lumbar spondylosis exercises

Curl-up (Crunch)

On the back, assume the “hook” posture (knees bent and feet on the floor).

Put your hands and arms in a cross-chest position.

Lift the shoulders, upper back, neck, and head off the floor gradually.

Exhale on rising, inhale on descending.

Spine exercise

We may do these straightforward exercises at home to protect the spine.

  • Knee to chest stretches. Stretching from the knee to the chest lengthens the spine and relieves lower back discomfort.

  • Rotational stretch, pelvic tilt, a bridge, and more.

  • A portion of an abdominal curl.

  • Cat-cow stretch, shoulder blade compression.

  • Chest to chin stretching.

Backbone exercise

  • Bent knees, feet flat on the floor,

  • Lie on the back.

  • Pull one leg up and up toward the chest with both hands.

  • As the spine is pressed on the floor, clench the abs.

  • Take a 5-second hold.

Side plank

  • Lie on the side with the upper body propped up on one arm, forearm on the floor, and elbow underneath the shoulder. Place the free hand on the hip. Pull the feet back to the knees.

  • Lift the hips to the floor in line with the rest of the body; hold for up to 10 seconds. Slowly lower the hips back down to the floor. Try to maintain a straight line from head to knees.

  • Repeat five times. Move to the other side to repeat the sequence to complete the exercise.

Variation: For a challenge, straighten your legs instead of bending them.


Bird-dog exercises

  • Sit down on the floor on your hands and knees.

  • Raise the left arm, and extend it forward as far as possible while lifting the right leg and extending it straight behind. Have both the raised arm and leg parallel to the floor. Ensure the hips are aligned with the torso and not tilted to one side.

  • Maintain the position for 10 seconds, then reset to the initial position

  • Repeat four times. Move to the other arm and leg and repeat the sequence to complete the exercise.

How to get a stable spine?

How to get a stable spine?

A disc, which acts as a soft, gel-like cushion between each vertebra, disperses pressure and prevents bones from grating against one another. Groups of ligaments connect each vertebra to the others. Tendons join muscles in bones, whereas ligaments link one bone to another. These are all part of a stable spine.

The most frequent causes that make the spine unstable include trauma, resulting in vertebral fractures or damage to the ligaments or other structures that hold the vertebrae together. Parts of the vertebral column (the “cushioning between vertebrae”) degenerate with age and wear and tear. Spinal instability may result from congenital (present at birth) spinal abnormalities.

Protect the spine from chronic inflammation. Exercises for spine strength are essential, as back pain sufferers often fear movement, resulting in stiffness and pain. A stable spine is flexible. It can support a broader range of natural movements, making the lower back less likely to suffer from injury and pain. So, as they say, forewarned is forearmed. Take action before it's time. For queries, mail us or book an appointment with a spine specialist in Pune. Take care!

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About The Author: Dr. Surendra Patil

Dr. Surendra Patil, MBBS, Diploma in Orthopaedics, DNB - Orthopedics Surgery, is a dynamic surgeon with skilled hands well versed in various surgical procedures in orthopedics and exceptionally well-read in his chosen expertise. He is proficient in Arthroscopic Surgeries, Adult Joint Reconstruction Surgery, Accidents & Emergencies, Joint Replacement, Healthcare Management, and Healthcare in general. He is an experienced Medical Professional with a demonstrated history of working in the hospital & healthcare industry.


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