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Strengthen Your Spine

Updated: Mar 13, 2019

Physical exercise coupled with proper nutrition is essential to avoid diseases, spinal problems, and vitamin deficiency. Certain activities have the power to strengthen the spine and prevent injuries such as tendinitis, ruptures, and contractures. There are several types of stretches which are beneficial to the spine. If you don't regularly stretch make sure to start with mild practices.

These are simple exercises you can do at home:


  • Lumbar Stretch: Lie on the floor with your knees bent. Then, hold the knees, pulling them towards the chest. Hold for 30 seconds.

  • Crossed Hip Stretch: Lie on your back with your knees bent and apart at a distance equivalent to shoulder width and feet flat on the floor. Then, place the right ankle on top of the left knee (or vice versa). With your hands together and fingers interlaced, grasp the right knee and pull it toward the left shoulder. Hold for 30 seconds. Always do both sides.

  • Bridge: The starting position is equal to the area of the previous elongation. With your back and buttock muscles, gently lift your hips, leaving your shoulders flat on the floor. Hold for five seconds and return to the original position.

Aerobic Training

This type of training needs to be evaluated individually. For those who already have spinal problems, the ideal is to avoid high impact activities, such as running. The most recommended exercise is walking or workouts on the elliptical machine and the exercise bike. However, if the person has a complication in the coccyx, the exercise bicycle should be avoided.

Weight Lifting

Weight lifting exercises must be done with care. It is essential that the workouts are always done with balance and with the help of a professional. It is better to do the exercises on the machines, as this will ensure the best execution of the movements.

Exercises in Water

They are great for those who already have problems in the spine because they relieve the weight of the body. The best alternatives are water aerobics and swimming. Of course, it is always good to analyze each case. The butterfly and breaststroke are known to cause discomfort in the spine, while the forward crawl can generate inflammation in those who have complications in the cervical.

Do not forget to see a doctor!

Our tips do not replace the help of a professional. If you experience back pain or other symptoms, seek medical advice to learn which are the best exercises for you.

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