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The Best Exercises to Safeguard Your Spine



The Best Exercises to Safeguard Your Spine

Your spine is potentially the most important part of your body. It consists of 32 small bones connected with soft discs. These allow your back to be both flexible and strong, supporting the rest of your body.

Of course, modern lifestyles do increase the risk of injuring your spine. In many cases, it is connected to excess weight or sitting all day, especially if you have poor posture. Naturally lifting something incorrectly or too heavy can also cause issues, as can inflammation, and trauma.

A spinal injury can cause serious pain which can affect your ability to do everyday tasks. It can also cause damage to nerves which can result in intense pain or even numbness and paralysis. The best thing you can do is to use the following exercises to strengthen and safeguard your spine before you injure it.

You should note that any spinal injury should be looked at by a qualified and reputable spine surgeon. This will help to ensure you get the best possible treatment and chance of recovery.

Knee Stretches

Simply lie on your back on the floor or on another hard surface. You’ll want to have your knees bent and your feet flat on the floor. You can then bring one knee to your chest and hold it there for 5-10 seconds. Return your leg to the floor and then do it again, another 2-3 times before repeating the whole process with the other knee.

It will stretch and ease your lower spine.

Do The Bridge

The bridge is a great exercise for stretching and strengthening your spine. At the same time, it will improve the muscles in your buttocks, and hamstrings. You’ll need to lie on your back with your feet flat on the floor. Then, lift your hips to the sky and hold the position for at least five seconds. During that time your shoulders must stray on the floor.

The Rotation

This is another one that has you on your back with your feet flat on the floor. This time you’ll want to put your arms out to the sides and keep your shoulders pressed to the floor. Then, move both legs to one side so that your knee touches the floor. Keep your knees flat on the floor for 10 seconds then repeat for the other side.


You’re probably familiar with the traditional sit-up. This can easily damage your spine while strengthening your abdominal muscles. Improving the strength of your abs is an important part of strengthening your spine. But, a partial curl is enough.

Lie on your back with your feet flat on the floor and simply lift your head and shoulders off the floor. You’re aiming to get them two inches off the floor but if you can’t do it straight away, keep practising until you can. Hold the pose for 5 seconds and then lower yourself back to the floor before repeating 8-10 times.

There are several other exercises that can help to strengthen your spine. However, before you start doing any, check with your spine surgeon and a physiotherapist. They can ensure you are doing the ones that provide you with the maximum benefit.