5 Easy To Do Exercises to Keep Your Spine Healthy and Supple

For a supple spine
(Last Updated On: October 18, 2017)

Are you suffering from lower back pain? Or do you often hear your loved one complain about their back problem? Even if you don’t have a back problem yet, we are sure you don’t want to have any in the future either. Our sedentary lifestyle coupled with the constant dependence on technology lays the foundation of neck and back related problems.

If we are to have a healthy and supple spine1http://www.chiropractorsnsw.asn.au/why-is-a-healthy-spine-important, we should exercise daily. Also, many back issues can be easily prevented with some minor lifestyle changes. Practice these easy exercises every day to keep your spine healthy and supple. These are also advised to people recovering from not so severe back injuries.

Note: If you have constant back problem, then it’s necessary that you consult a physiotherapist. You can consult with a therapist about the following exercises and do as per his/her advice.



Abdominal bracing

Abdominal Bracing contracts the abdominal muscles and stiffens the spine in order to stabilize it.

How to perform this exercise? 

  • The foremost step is to lie on your back with your knees bent and shoulder-width apart.
  • Lift your left knee up to meet your left hand and push while providing resistance with your hand.
  • After holding this position for 5 seconds return to the resting position.
  • Now, use your right leg and right hand and repeat the exercise.
  • Continue alternating from right to left for 20 reps total.


Bridge exercise


The bridge exercise strengthens the muscles in your back, buttocks and hamstrings.

How to perform this exercise? 

  • This exercise is initiated just like the above exercise. Lie on your back with your knees bent and shoulder width apart.
  • Gently lift your hips while keeping your shoulders on the floor.
  • For five seconds, hold this position and then return to a resting position.
  • 3 sets, 10 reps each is advised.


Single knee tuck

Single knee tuck stretches help boost the flexibility of your back, your hip flexors and the quadriceps of your front thigh.

How to perform this exercise?

  • Lie on your back and bend legs at knee with your feet on the ground
  • Grab your left leg with both hands and pull it towards your torso.
  • Hold the position for 30 seconds.
  • Repeat 3-4 times for each leg.
  • The above exercises are simple and easy to perform. You don’t need any equipment but a mat to perform these set of exercises. Make sure you consult your physician before you perform these exercises. We are sure these 5 exercises can help you combat your lower back problem and help you maintain a healthy and supple spine.


Bow Pose

This amazing yoga pose not only strengthens your back and abdominal muscles, but also is a tested stress buster. So, whenever you get the blues, do not hesitate to perform this wonderful aasana

How to perform this exercise?

  • Lie on your stomach keeping your feet hip-width apart and your arms by the side of your body.
  • Bend your knees forming an arc, take your hands backward and hold your ankles.
  • Breathing in, try to raise your chest above the ground and pull your legs back and up.
  • Look straight ahead with a smile on your face.
  • Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
  • Continue to take long deep breaths as you relax in this pose. But bend only as far as your body permits you to. Never overstretch.

COBRA POSE:                   Cobra pose

  • Place your hands palms down on the ground beneath your shoulders.
  • Lift your chest off the ground and keep your arms straight once you reach this position
  • Keeping yourself steady, look straight ahead

No doubt, the above exercises are simple and easy to perform. All you need is a mat to perform these exercises. Refrain from exercising if you have undergone a surgery in the recent past, or you feel your pain is aggravating upon performing these exercises.  We are sure these 5 exercises can help you combat your lower back problem and help you maintain a healthy and supple spine. If the above exercises do not bring about any relief in a week or so, consider availing the services of a physiotherapist.


View Article References   [ + ]

1. http://www.chiropractorsnsw.asn.au/why-is-a-healthy-spine-important
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Dr. Hirna Bhatt holds a Master degree in Physiotherapy from Sheffield Hallam University U.K and a Master degree in Acupuncture from Nagpur University. She is specialized in musculoskeletal conditions and have over 3 years of experience in treating patients. Besides working as a therapist, she has keen interest in painting and craft work. She quotes, “Do what makes you happy, success comes in that happiness.”



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