A strong spine plays a crucial role in maintaining your body’s stability and supporting daily movement. Whether you’re sitting at a desk, lifting groceries, or jogging around the block, your spine is involved. Maintaining a strong core can help reduce your chances of back injuries and promote better posture. Below are five exercises to strengthen the spine that target the muscles surrounding your spine to help improve strength and reduce strain.
1. Bird-Dog
This is a simple exercise that targets both your core and lower back.
How to do it:
- Begin on all fours with your hands under your shoulders and knees under your hips.
- Extend your right arm forward and your left leg straight back.
- Hold for a few seconds, keeping your body as still as possible.
- Return to the starting position and switch to the other side.
- Repeat 10–12 times per side.
2. Bridge
The bridge exercise strengthens the glutes and lower back, both of which support spinal alignment.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press through your heels to lift your hips toward the ceiling.
- Hold for a few seconds, then lower down slowly.
- Complete 2–3 sets of 10 repetitions.
3. Dead Bug
This core-building movement helps support the spine without placing too much stress on it.
How to do it:
- Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
- Slowly extend your right arm and left leg toward the floor while keeping your back flat.
- Return to the starting position and switch to the other side.
- Perform 10–15 reps per side.
Reference: merriam-webster.com/dictionary/core
4. Superman
Named after the flying superhero, this movement works the entire back.
How to do it:
- Lie face down with arms stretched out in front of you.
- Simultaneously lift your arms, chest, and legs off the ground.
- Hold for 3–5 seconds, then lower back down to the starting position.
- Do two sets of 10–12 reps.
5. Plank
The plank is an excellent way to engage the core, shoulders, and lower back simultaneously.
How to do it:
- Lie face down and push up onto your forearms and toes, keeping your body in a straight line.
- Keep your core tight, and avoid letting your hips sag.
- Hold for 20–30 seconds and gradually increase the duration over time.
Final Thoughts
Start slowly and pay attention to how your body responds. If you’re unsure whether an exercise is suitable for your condition, consulting with a physical therapist can provide helpful feedback and guidance on exercises to strengthen the spine. At Physical Therapy & Injury Specialists, our team can help you build strength safely. Schedule an appointment to get started with a plan that works for your goals.