Gently lift your hips, keeping your shoulders on the floor and your feet in place. Bridgeīridge exercises strengthen your back, buttocks, and hamstring muscles to support your spine. Hold for five seconds, then flatten your back against the floor and pull your belly in. Lie on your back, knees bent and feet flat. Pelvic tiltĪ pelvic tilt is a small movement that releases tension in your spine and improves flexibility. Return to your original position, then repeat on the opposite side. Slowly roll both knees to one side and rest them on the floor. Stretch your arms out to the sides with your shoulders firmly on the floor. Start by lying on your back, knees bent and feet flat on the floor. Rotational stretches are gentle spinal twists that strengthen your core muscles and reduce tension in your back. Perform this stretch two to three times on each leg. Return to the starting position and repeat with your other leg. Hold it in position for five seconds while pressing your spine to the floor. Using your hands, gently pull one knee in toward your chest. Begin by lying with your back on the floor, knees bent and feet flat. Knee-to-chest stretches elongate your spine and reduce lower back pain. Today, we’re here to share eight simple exercises you can do at home to safeguard your spine. Serving people in Beverly Hills and Marina Del Rey, California, John Regan, MD and our team at Spine Group Beverly Hills are experts in preventing, diagnosing, and treating back conditions. The more you move, the better your mobility, and the lower your risk for developing painful back conditions. Exercising increases blood flow to your spine, which reduces stiffness and speeds healing. Stretching and exercising your back has been proven to help reduce pain and prevent injury. While you can’t prevent every condition, there are steps you can take to safeguard your spine at any age. Back pain can range from a dull, ongoing ache to sharp, stabbing pain, and suffering back pain can significantly impact your quality of life.Ĭommon causes of back pain include arthritis, muscle strain, herniated discs, and spinal stenosis. With up to 80% of Americans experiencing low back pain at some time in their lives, it’s safe to say that everyone is at risk for back pain.
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