6 easy spine stretches

6 easy spine stretches for better health

You can do these right at home

Hi everyone, Dr. Paula Basilio (Chiropractor) here, contributing a guest article for Sydney Spinal Care. I’m discussing 6 simple spine stretches you can do right now at home.

Adding regular stretching to your healthcare program, like cat-cow poses or supine twists, may help improve your spinal health, decrease feelings of pain, and help you to move more freely.

My experience has taught me that stretching, in combination with manual therapy like chiropractic care, helps deliver better patient outcomes.

And that’s exactly what we aim to do.

The National Spine Health Foundation found that consistent stretching was associated with increased spine flexibility and reduced stiffness, underscoring the benefits for both prevention and treatment of spine-related discomfort​

When it comes to keeping your spine flexible and moving, here are 6 spine stretches for you to try, or perform under the supervision of your chiropractor.

Cat-cow stretch

This is a fun stretch to do and one that warms up your back muscles. It’s often done in yoga classes. Here’s how to do it.

Start the stretch down on your hands and knees. Place your hands directly under your shoulders, and ensure your knees are under your hips.

Have you ever seen a cat arch its back? Well, that’s what we are going to try. Take a breath in, tuck your tailbone, arch your back towards the ceiling, and drop your head.

For the cow part of the stretch, you are moving in the opposite direction. Take a breath out while lifting your head, arch your lower back towards the floor, and let your belly drop down.

Repeat this movement, going back and forth between cat and cow, about 8–10 times.

Cobra stretch

This is a good stretch for your lower back. It also helps open up the chest and shoulders. If you sit for long periods throughout the day, this cobra stretch could be beneficial. Here’s how to do the cobra stretch.

Lie down on your stomach with your hands under your shoulders, like you are about to do a push-up.

Push into your hands to lift your chest off the ground. Your upper body should be lifting off the ground. Engage your abs for support and to protect your lower back.

Hold this stretch for 10 to 15 seconds while taking deep breaths.

Do it three times, lowering yourself between each stretch.

Child’s pose

Child’s pose is a classic yoga pose and classic stretch for relaxation. Unlike other muscular stretches that you may hold for only 30 seconds, this particular pose can be held for a couple of minutes, or as long as you feel like your body is able to comfortably maintain it.

You get a great stretch of the lower and upper back and hips. I find it great for relaxing the spine and reducing back tension. Here’s how to do a child’s pose.

Sit down on your knees with your toes flat behind you. Your knees should be hip-width or even a little wider, apart. Basically opened up. Gently lean forward towards the floor with your hands outstretched in front of you.

With a big breath out, sink down towards the floor and extend your arms out in front. Rest the crown of your head on your exercise mat. If you’re straining, or if your head is in an uncomfortable position, try resting it on a block or pillow.

As you relax into this pose, you may notice your hips gradually opening and your back releasing tension as you sink closer to the floor.

Hold this position for 30 seconds to 1 minute, or longer if it feels comfortable.

Knee-to-chest stretch for lower back relief

The knee-to-chest stretch is great for a tight lower back as well as your abdominal wall and hip flexors. If you sit or stand for long periods throughout the day, this might be a good stretch to provide some relief. Here’s how to do the knee-to-chest stretch.

Lie flat on your back. Bring one knee up towards your chest and hold onto it with your arms. Try to wrap your arms gently around your knee. Keep your other leg extended on the floor.

Try to keep your lower back in contact with the ground. If you need to, the leg that is extended can be bent a little at the knee to allow your lower back to maintain contact with the ground.

Hug your knee towards your chest and hold this stretch for up to 30 seconds on each side. Switch legs and repeat 2-3 times.

Standing forward bend

The standing forward bend may sound simple, but for those with lower back pain or limited flexibility, getting all the way down to touching your toes can be challenging. However, when done correctly over time, this pose can help increase flexibility in your lower back and hamstrings, gradually allowing you to reach your toes more comfortably.

You don’t have to touch your toes while in a standing forward bend, mind you.

Here’s how to do the standing forward bend.

Stand up right, with your feet hip-width apart. Take a deep breath in, and as you exhale, slowly start to bend forward from the hips. Allow your head, neck, and arms to hang down freely.

The key with this spinal stretch is to not force it. Try to stay loose and free. Take note of how far your body allows you to bend forward. You might get a bit of a funny feeling as your head will be upside down and hanging down, but take note of the stretch in your lower back.

To help out, you can bend your knees slightly, allowing your back to stretch further if it feels more comfortable.

Aim for 20-30 seconds in this position before slowly rolling back up to standing.

Spine twist

The spinal twist is a gentle stretch that starts with you lying on your back. It’s a good stretch to ease back tension in the lower, mid, and upper back. Here’s how to do the spinal twist.

Lying on your back with your knees up and bent. Feet are flat on the floor. Make a T shape with your arms, extending them out either side.

Start to rock your knees from side to side, keeping your feet planted firmly on the ground.

This is a great way to lose up your lower back and hips.

Hold the twist for 20-30 seconds, then switch to the other side.

Repeat this stretch 2-3 times per side for the best results.

Takeaways

If you feel pain or discomfort while performing these spine stretches, please stop and seek out professional help from a chiropractor.

My experience tells me that those who take a consistent approach to spine stretches, combined with therapy, tend to achieve better outcomes.

I hope this is useful to you.

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Get in Touch

Get in touch with Dr. Matthew Alch (Chiropractor) from Sydney Spinal Care today.

Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.