A healthy spine is the cornerstone of a pain-free and active lifestyle. Whether you’re managing back pain or looking to strengthen your core and posture, physiotherapy exercises are a fantastic way to keep your spine in top shape. Here, we share some of the most effective exercises recommended by physiotherapists for spinal health.
1. Cat-Camel Stretch
Why It’s Effective:
This gentle stretch improves flexibility and mobility of the spine, making it a great way to start your day or unwind after long hours of sitting.
How to Do It:
- Begin on all fours, with your hands under your shoulders and knees under your hips.
- Slowly arch your back upwards (camel position), tucking your chin toward your chest.
- Reverse the motion by lowering your belly toward the floor (cat position) while lifting your head and tailbone.
- Repeat 8–10 times, moving with your breath.
2. Pelvic Tilts
Why It’s Effective:
Pelvic tilts strengthen your core and lower back muscles, helping to stabilize your spine.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles to flatten your lower back against the floor.
- Hold for 5 seconds, then release.
- Perform 10–15 repetitions.
3. Bird Dog
Why It’s Effective:
This exercise enhances core stability, balance, and spinal alignment, reducing the risk of back injuries.
How to Do It:
- Get into a tabletop position on your hands and knees.
- Extend your right arm forward and your left leg backward, keeping your back straight.
- Hold for 5–10 seconds, then return to the starting position.
- Alternate sides and repeat 10–12 times.
4. Child’s Pose
Why It’s Effective:
A restorative yoga pose, Child’s Pose gently stretches the spine, hips, and lower back, relieving tension and promoting relaxation.
How to Do It:
- Kneel on the floor and sit back on your heels.
- Stretch your arms forward and lower your forehead to the ground.
- Hold the pose for 20–30 seconds, breathing deeply.
5. Bridge Exercise
Why It’s Effective:
The bridge exercise strengthens your glutes, hamstrings, and lower back, all of which are essential for spinal support.
How to Do It:
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
- Hold for 5 seconds, then slowly lower back down.
- Repeat 10–15 times.
6. Cobra Stretch
Why It’s Effective:
This stretch counteracts the effects of prolonged sitting and relieves pressure on spinal discs.
How to Do It:
- Lie face down with your hands under your shoulders.
- Slowly press through your hands, lifting your chest off the floor.
- Keep your pelvis grounded.
- Hold for 5–10 seconds and repeat 8–10 times.
7. Wall Angels
Why It’s Effective:
Wall angels strengthen the upper back and shoulders while improving posture.
How to Do It:
- Stand with your back against a wall, feet a few inches away.
- Raise your arms to form a “W” shape, then slowly lift them overhead to form a “Y.”
- Keep your back and arms in contact with the wall throughout.
- Perform 8–10 repetitions.
8. Knee-to-Chest Stretch
Why It’s Effective:
This simple yet effective stretch relieves tension in the lower back and helps improve flexibility.
How to Do It:
- Lie on your back and bring one knee toward your chest, keeping the other leg bent or straight.
- Hold for 15–20 seconds, then switch legs.
- Repeat 3–4 times on each side.
9. Side Plank
Why It’s Effective:
Side planks build core strength, stabilize the spine, and improve balance.
How to Do It:
- Lie on one side with your legs stacked.
- Support your upper body on your forearm, keeping your elbow directly under your shoulder.
- Lift your hips to form a straight line from head to toe.
- Hold for 20–30 seconds on each side, gradually increasing the duration as you get stronger.
Tips for Success
- Start slow and focus on maintaining proper form.
- Perform these exercises 3–4 times a week for the best results.
- If you experience pain, stop the exercise and consult a physiotherapist.
Incorporating these exercises into your routine can make a significant difference in how your spine feels and functions. A strong, flexible spine is the key to a pain-free, active life. If you’re unsure about where to begin or need personalized guidance, our expert physiotherapists at PhysioFusion is here to help.