Chesterfield S.P.I.N.E Center, Clarkson Executive Building, 16216 Baxter Road, Suite 110, Chesterfield, MO 63017

Top 10 Spine-Strengthening Exercises

Sep 30, 2025

1. Plank

Purpose: Strengthens core muscles, including abdominals and back.
How to Perform:

  • Lie face down, resting on your forearms and toes.

  • Keep your body in a straight line from head to heels.

  • Hold for 20–60 seconds, gradually increasing over time.
    Tip: Avoid letting your hips sag or rise too high.

2. Bird-Dog Exercise

Purpose: Improves balance and strengthens back and core.
How to Perform:

  • Start on all fours with your hands under shoulders and knees under hips.

  • Extend your right arm and left leg simultaneously.

  • Hold for a few seconds, then switch sides.
    Tip: Keep your back flat and avoid arching.

3. Bridges

Purpose: Targets the lower back, glutes, and hamstrings.
How to Perform:

  • Lie on your back with knees bent and feet flat on the floor.

  • Lift your hips toward the ceiling, squeezing your glutes.

  • Hold for 5 seconds, then lower.
    Tip: Keep your shoulders and neck relaxed.

 

4. Cat-Cow Stretch

Purpose: Increases spine flexibility and reduces stiffness.
How to Perform:

  • Start on all fours.

  • Inhale and arch your back, lifting your head and tailbone (Cow Pose).

  • Exhale and round your back, tucking your chin and pelvis (Cat Pose).

  • Repeat for 5–10 breaths.
    Tip: Move slowly to avoid strain.

5. Wall Angels

Purpose: Improves posture and strengthens the upper back.
How to Perform:

  • Stand with your back against a wall, feet 6 inches away.

  • Raise your arms to form a "W," then lift them overhead to form a "Y."

  • Lower and repeat 10 times.
    Tip: Keep your back flat against the wall throughout the movement.

6. Pelvic Tilts

Purpose: Strengthens lower back and improves flexibility.
How to Perform:

  • Lie on your back with knees bent and feet flat.

  • Flatten your back against the floor by tilting your pelvis upward.

  • Hold for a few seconds, then relax.
    Tip: Avoid lifting your hips off the floor.

7. Swimming Exercise (Prone Arm and Leg Raises)

Purpose: Strengthens the lower back and improves coordination.
How to Perform:

  • Lie face down, arms extended in front of you.

  • Lift your right arm and left leg simultaneously, then lower.

  • Repeat with the opposite arm and leg.
    Tip: Move slowly to maintain control.

 


 

8. Side Plank

Purpose: Strengthens the oblique muscles and supports spinal alignment.
How to Perform:

  • Lie on your side, propping yourself up on one forearm.

  • Keep your body straight from head to heels.

  • Hold for 20–30 seconds per side.
    Tip: Avoid letting your hips drop.

 


 

9. Seated Forward Fold (Modified)

Purpose: Stretches the lower back and hamstrings.
How to Perform:

  • Sit with your legs extended in front of you.

  • Gently reach toward your toes, keeping your back straight.

  • Hold for 20–30 seconds.
    Tip: Don’t force the stretch; go only as far as comfortable.

 

 

10. Walking

Purpose: Improves overall spine health by promoting circulation and strengthening the lower back.
How to Perform:

  • Walk at a moderate pace for 20–30 minutes daily.
    Tip: Wear supportive shoes and maintain an upright posture.

 

Safety Tips for Spine-Friendly Exercises

  • Warm-Up: Always start with light stretching or walking to prepare your muscles.

  • Listen to Your Body: Stop if you feel pain or discomfort.

  • Start Slow: Gradually increase the intensity or duration of exercises.

  • Consult a Professional: If you have an existing spine condition, consult your doctor or physical therapist before starting any new routine.

 

 

Spine Health Backed by Expertise in Chesterfield

Whether you're recovering from an injury or preventing future spine problems, the guidance of an experienced orthopedic spinal surgeon in Chesterfield can help ensure your fitness routine is safe and effective.

 


 

Supporting Your Journey with a Chesterfield Spine Center

At our spine center, we combine evidence-based therapy with personalized plans to address your unique spinal needs. Strengthening your back is easier when you have expert guidance from a trusted orthopedic surgeon in Chesterfield.

 


 

The Role of Consistency

 

The key to improving spine health is consistency. Even 10–15 minutes of daily exercise can make a difference. Over time, these exercises will help reduce back pain, improve posture, and increase mobility.

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