Strengthen your spine with these 10 exercises | Livestrong.com

A healthy spine allows you to do things like walk, run, bend and twist with ease. And the best way to support your spine is to strengthen the muscles around it. Exercises that support the entire spine, including the cervical, thoracic and lumbar spine, can keep you pain-free and mobile.

When you think of exercises to strengthen your spine, you may only think of your lower back. Maintaining a healthy body means keeping the entire spine strong, including the upper, middle and lower back. A regular exercise program that keeps your spine strong will also prevent future injuries.

“Strengthening exercises make the muscles that support the spine stronger.” They also provide stability to the spine,” says Antonio Webb, MD, a fellowship-trained and board-certified orthopedic spine surgeon in San Antonio, Texas. “[They] they also allow for better posture by keeping the spine in alignment. Poor posture is a common cause of back pain, especially in the cervical and lumbar regions. Appropriate strengthening exercises can help alleviate this.

A strong core is the foundation for a healthy spine, says the Mayo Clinic. It helps you to provide stability and balance to move in the most efficient way. Your core also promotes proper posture. In addition to your core, it’s important to strengthen the other muscles that support your spine to prevent muscle imbalances, which can lead to pain and injury.

Your spine starts at your neck, and a strong cervical spine not only helps with posture (and prevents the dreaded “tech neck” from looking down at your phone) but also promotes pain-free movement.

“My favorite way to strengthen the cervical spine is to first maintain good posture. This is key to improving the overall health of your cervical spine,” says Dr. Webb. “Extended flexion, especially in my job as a surgeon, and also in people who are constantly [looking down at] their phone, can put unnecessary strain on the back support muscles causing fatigue and cramping. This can lead to discomfort and pain.”

One of Dr. Webb’s best cervical exercises involves isometric strengthening, which research has shown to be effective. A meta-analysis from September 2022 in ‌Medicinefound that isometric neck strengthening exercises were effective in reducing pain and improving function and mobility.

A strong thoracic (or mid-back) spine helps promote good posture to prevent a hunched back, also called postural kyphosis. A study from October 2017 in ‌Osteoporosis Internationalfound that postural training and exercises improved hunched posture after six months.

“Exercises that can strengthen the thoracic spine include yoga or Pilates,” says Dr. Webb. “Poses like cobra and bridge, in addition to rotational stretches, can be beneficial and beneficial.”

“Exercises that strengthen the lumbar spine should focus on core stability, which is essential to reduce stress on the lumbar vertebrae and discs,” says Dr. Webb. He recommends planks, glute bridges, wall sits and pelvic tilts. “Additionally, maintaining movement in the lumbar region can prevent stiffness and discomfort.”

Three specific core-strengthening exercises called McGill’s Big 3 work the core in a way that helps protect your spine from injury. The three exercises are the modified curl, side plank and bird dog (video below). A study from April 2018 in ‌Journal of Physical Therapy Science‌ found that these three exercises, compared to conventional exercises, were more effective in reducing pain and improving movement, especially for those with chronic low back pain.

Try doing the following 10 exercises two to three times a week, along with aerobic exercise. “Several other exercises can help promote a healthy spine, including aerobic exercise, swimming, walking, aquatic therapy, stretching, yoga, and Pilates,” says Dr. Webb.