At-home workouts for a strong and healthy spine

One of the best ways to maintain a strong and healthy spine is to practice at-home workouts and have regular chiropractic massages and adjustments. The average person can enjoy all kinds of health benefits from just one chiropractic session per month. But what are you meant to do between visits? There are many different things you can do at home to help keep your spine strong and healthy. 

Allowing your spine to fully rest when sleeping is one of the easiest and best ways to look after it. Use a firm or medium-firm mattress and consider carefully positioning pillows for extra support. Even things like having properly-fitting shoes and avoiding crossing your legs when sitting down can help you maintain a healthy spine.

Doing spine-focused exercises and stretches at home is another great way to take care of your back. This can help reduce the impact of everyday wear and tear, as well as increase flexibility and mobility. 

12 At-home Workouts

To keep your spine in the best condition possible in-between visits to your chiropractor, practice the following stretches and at-home workouts every day. While these moves are safe to do at home, it’s important you listen to your body. As soon as you feel any pain or discomfort, stop immediately. 

For more stretches and exercises to keep your spine in great shape, ask your chiropractor.

1. Back flexion exercise

Lay on your back and pull both knees up to your chest. At the same time, push your head forward until you begin to feel a gentle stretch. This exercise helps to stretch your lower back as well as your neck. Hold the stretch for ten seconds then relax and repeat.

2. Bridge exercise

Lay down and bend your knees while keeping your feet flat and hip-width apart. Keep your arms by your sides and press your feet into the floor. Raise your buttocks off the floor until your body is forming a straight line from your knees to your shoulders.

Keep your shoulders on the floor and squeeze your buttocks. Hold the position for ten seconds before lowering yourself to the floor, relaxing, and repeating.

3. Chin to chest stretch

Sit or stand, whichever is most comfortable for you, and tilt your head gently forward until your chin touches your chest. If you work at a desk, you can do this stretch throughout the day to help improve neck pain. Hold the position for ten seconds before returning to your original position and repeating.

4. Lower back rotational stretch

To do this at-home workout, lay on the floor with your knees bent and your feet flat on the ground. Keep your shoulders on the floor and roll both bent knees to one side. Hold for ten seconds then return to your starting position. Repeat on the other side. 

5. Hip stretch

Stand up, keeping your feet shoulder-width apart, and take a half-step back with your right foot. In this position, bend your left knee and put most of your weight on your right hip. Keep your right leg as straight as you can and reach down until you feel a stretch in your outer hip.

Hold for ten seconds before returning to your original position and repeating with your other leg.

6. Draw-in maneuver exercise

Lay on the floor with your knees bent and your feet flat. Keep your arms by your sides and breathe in deeply. When you breathe out, pull your belly button in toward your spine. Keep your hips still and tighten your abdominal muscles. Hold for five seconds and repeat.

7. Knee to chest stretch

Lay on your back and put both heels on the floor as you bend your knees. Clasp your hands and put them both over one of your knees, bringing it into your chest. Hold for 20 seconds and repeat with the other leg. 

8. Pelvic tilt exercise

Lay on the ground with your knees bent, feet flat, and arms by your sides. Carefully arch your lower back and push out your stomach. Hold this position for five seconds and then relax. Pull your belly button toward the floor and flatten your back. Hold for five seconds then relax.

9. Ear to shoulder stretch

In a standing or sitting position, bend your neck to one side as if you’re trying to touch your shoulder with your ear. Pause when you feel a gentle stretch and hold for ten seconds. Repeat on the other side. 

10. Cat stretch

Get onto your hands and knees, keeping your knees hip-width apart. Slowly pull your belly button up toward your spine and arch your back. Gradually relax your muscles and allow your abdomen to sag to the floor. Return to your starting position and repeat.

11. Superman

Lay face-down on the floor and stretch both arms out in front of your body. Keep your legs stretched out and flat on the floor, when doing this at-home workout. Raise your hands and feet, creating a gap of around 6 inches between them and the floor. Pull in your belly button as best you can to engage your core muscles. Look to the floor and keep your head straight to avoid injuring your neck

Stretch your arms and legs as far as possible for two seconds before returning to your starting position.

12. Lateral leg lifts

Lay on your side and keep your legs together, with your lower leg slightly bent. Pull your belly button into your spine and, keeping your top leg straight and extended, raise it 18 inches off the floor. Hold this position for two seconds and repeat. Turn onto your other side and repeat with your other leg.

Need some extra help?

If you’ve been experiencing aches, pains, tightness, or just general discomfort in your back recently, you could benefit from seeing a chiropractor. You can schedule your appointment online in minutes. Whether you were recently involved in an accident or have general wear and tear from everyday life, a chiropractor can give you a full-body assessment and provide you with the treatment you need to feel like yourself again.

About the author

Matt has been helping providers within the healthcare setting for over a decade realize how best to solve a patients problem by understanding the individualism of each patient and what their true needs are.  To focus on the patient and they “Why” they need their particular service that goes beyond the initial reason for them to seek treatment.

In the Chiropractic world now for over 3 years, Matt not only takes the knowledge he has gained from other healthcare services he has supported,  but also has access to over 75 years of combined real life hands on experiences from the many doctors within the Veeva Chiropractic landscape.

Read more about Matt here >>