Stretches That Keep Your Spine Healthy

Your spine does more than keep you upright. It protects your spinal cord, supports body movement, and helps you perform routine tasks with ease. 

Yet, you may not give your spine or back much thought until you start to have problems. 

Our experienced team sees firsthand the toll of back pain and spine pain. At Alliance Spine & Pain Centers, we want to help you take a more proactive role in managing and improving spine health with targeted stretches. 

Whether you sit at a desk all day, spend hours driving, or lead an active lifestyle, stretches that keep your spine healthy can reduce tension, improve mobility, and prevent problems down the road.

Why spine health is important

A healthy spine allows you to move freely without pain or restrictions. Strengthening your core muscles, maintaining good posture, and staying active are some things you can do to keep your spine healthy.

Stretching is also good for the spine, and it’s an exercise you can easily build into your daily routine. 

Stretching basics

Stretching is a type of exercise that works on your body’s flexibility. It involves gently moving your body into a specific position and holding it for a short period. Stretching muscles improves flexibility, joint movement, and balance.

Many people mistakenly start their exercise routine with these types of static stretches, but a flexibility workout works best when your muscles are warm. Before stretching, engage in light walking or biking for 5 to 10 minutes to warm up and avoid injury.

The goal of stretching isn’t to become as flexible as a dancer but to equalize flexibility on both sides of the body. You should feel tension in the muscle during a stretch, but no pain. And don’t bounce when stretching your muscles as it may cause damage. 

You should try and incorporate stretching into your routine two to three days a week.

Stretches to keep spine healthy

There are a number of stretches you can do to improve spine flexibility. Some examples include:

Child’s pose

This yoga pose stretches all of the back muscles and elongates the spine. 

On your hands and knees, lower your hips toward your feet and reach forward with your arms as you lower your chest to the floor. Gently rest your forehead on the floor, stretching forward with your arms, and hold for 30 seconds.

Cat-cow stretch

The cat-cow stretch is a yoga pose that extends and flexes the spine to improve flexibility and movement. 

Position yourself on your hands and knees. For the cow stretch, inhale as you arch your back and lower your belly. For the cat stretch, slowly exhale while you round your back and lower your head. Repeat the sequence five times. 

Knee-to-chest stretch

The knee-to-chest stretch lengthens the lower back muscles to ease pain and tension. 

Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest, keeping the other foot firmly planted on the floor. Wrap your hands around the knee and hold it for 15 seconds. Then return to the starting position and do the other leg.

Repeat this stretch two to four times with each leg. 

Seated spinal twist

This stretch supports spine mobility. 

While seated on the floor with your legs extended, bend your right knee and place your right foot outside the left knee. Take a deep breath in to straighten and elongate your spine, lifting your right arm over your head. 

Slowly exhale and bring your right arm down, placing it on the outside of your left leg. Turn your head and chest to the left, gently stretching the spine, and hold for a minute. 

Repeat on the other side.

When to seek expert help

Now is the best time to add spine stretches into your routine. Stretching the spine can help relieve pain and may prevent or delay conditions that cause pain.

If you have spine pain and your current plan isn’t providing the relief you need, we can help. Our best-in-class team works together to uncover the cause of your pain and create a personalized plan that provides substantial relief. 

We offer a range of treatments including epidural steroid injections, nerve blocks, and radiofrequency ablation. We also perform minimally invasive procedures like the Vertiflex™ procedure and the Intracept™ procedure. 

No matter where you are on the pain scale, we can develop a plan that works so you can get back to doing the things you love. 

Call our friendly staff today at 770-929-9033 to schedule an appointment or request one online. We have convenient locations in Austell, Augusta, Woodstock, Atlanta, Marietta, Conyers, Lawrenceville, Jasper, Cartersville, Dallas, Suwanee, Covington, Carrollton, Canton, Sandy Springs, Douglasville, Peachtree City, and Roswell, Georgia.