Exercises for a Healthy Spine

It doesn’t matter if you currently have back pain or not. You should be looking at undertaking some basic exercises to keep your spine healthy for years to come. There are approximately 3.7 million Australians with spinal issues; you don’t want to be one of them.

Your spine is an essential part of your body; it supports your neck, head, shoulders and the rest of your upper body. As well as supporting your body it enables you to bend and twist easily. Doing this and offering protection for your spinal cord is a complex job; that’s why you need to take care of your spine and visit a spine surgeon if you experience any issues.

This is too important to take chances with. To help protect your spine and keep it healthy you should try doing some of these exercises:

Back Flexing

Lie on your back, bend your knees above your body and bring them into your chest. They should touch your chest as you lift your head forward. You’ll feel a gentle stretch in your lower back and neck.

Chesty Knees

Again you’ll need to lie on your back. However, this time you want your legs to be stretched out with your heels on the floor. Then lift one leg and bend it at the knee. Bring it towards you until the knee touches your chest. You can use both hands to get it there.

Let your knee return to normal and then repeat with the other leg.

Chin & Chest

Stand up and slowly lower your head forward; your chin is supposed to reach your chest if possible.

You’ll feel the stretch at the back of your neck. In fact it’s great for alleviating the pain that you get in the neck after sitting all day staring at the computer.

Ear & Shoulder 

This is a great one to do while you’re at work and taking a minute break from staring at the screen.

Slowly move your head to one side; the aim is to touch your shoulder to your ear or to get as close as possible. You stop the movement as soon as you feel the stretch in your neck.

Hips

Stand up again and place your feet shoulder width apart. Now step back with your right foot only. It only needs to be a small step.

Next you can bend your left knee, moving your weight onto your right hip as you do so. You’ll then need to keep your right leg straight as you slide your hand down your right leg. You’ll feel the stretch in the outer hip.

The Press Up

This is actually a cross between the press up and the plank.

Lie on your front and place your hands flat on the floor below your shoulders. Then slowly push yourself upwards; bending at the waist. You’re aiming to get your arms straight although don’t be surprised if you can’t do this on the first attempt.

You’ll feel it pulling at the bottom of your back, don’t overdo it.

With a little exercise you can prevent or even get rid of back pain; try these today!

This is a guest blog entry.