Back pain is a common problem that 85% of all people will experience at some point in their lives. The right approach to exercise can help prevent or minimize back pain while strengthening and maintaining your spine’s health.
Stretching for flexibility and muscle care
Stretching not only enhances flexibility but can also reduce the risk of muscle strain and tightness. Here are a few safe and effective stretches for your back:
• Knee-to-Chest Stretch: Lie on your back with both knees bent. Bring one knee toward your chest, gently pulling it with your hands.
• Hamstring Stretch: Sit on the floor with one leg extended straight. Keep your back straight as you gently lean forward, reaching for your toes.
• Bird Dog Stretch: Start on your hands and knees. Slowly extend your right arm forward and left leg back, keeping your back straight.
Yoga for spinal decompression and strength
Yoga can be extremely beneficial for both spinal decompression and strengthening the muscles that support your spine. Some key poses to try:
• Downward-Facing Dog
• Cat-Cow Stretch
• Child’s Pose
Low-impact activities for a healthy spine
• Walking
• Swimming
• Elliptical
Prioritize spinal health this spring with stretches, yoga and low-impact activities. Start slowly and consult a professional if you have any concerns. A healthy spine contributes to overall well-being.
Dr David BenEliyahu DC FICC
Administrative Director, Back & Neck Pain Center at the Mather Medical Group
