What are the Best Exercises for your Spine and Back?

Updated: Sep 11, 2020

Back pain is a condition that many people suffer from and the right exercises will not only help strengthen your back, but will help alleviate and prevent lower back pain as well. Exercise is extremely important for those suffering from chronic lower back pain because it increases blood flow, which can reduce stiffness and speed up the healing process as well. The right stretches will also strengthen your core, leg and arm muscles, which will help with your spine and back.

There are certain exercises that specifically target your spine to help with stability while increasing your flexibility. The right techniques will reduce your chances of any future injuries as well. The following exercises will not only strengthen your back, they will help you manage your lower back pain as well, so make sure to incorporate them into your routine:


This exercise targets a person’s gluteus maximus, which is the large muscle of the buttocks. Keeping this muscle strong will help support your lower back, so lie with your back on the ground, bend your knees and place your feet flat on the floor hip-width apart. Keep your arms by your side and press your feet into the floor. Next, raise your buttocks off the ground until your body forms a straight line from your shoulder to your knees and squeeze the buttocks while your shoulders remain on the floor. Lower the buttocks to the ground and rest for a few seconds and proceed by repeating the exercise 15 times before resting for one minute. Complete three sets of 15 repetitions.

Knee-to-chest stretches

This exercise elongates the lower back, which will relieve tension and pain. To perform this stretch, lie on your back on the floor and bend your knees while keeping both feet flat on the floor. Using both hands, pull one knee in toward the chest and hold it there for five seconds while keeping the abdominals tight and pressing your spine into the floor. Return to the starting position and repeat the exercise with the opposite leg. Do this two to three times, twice a day.

Rotational stretches

This exercise can help relieve tension in the lower back and works the core muscles to improve stability. To perform this exercise, lie on your back on the floor and bend your knees so that your feet are flat on the ground. Gently roll both of your bent knees over to one side while keeping your shoulders firmly on the floor and hold the position for five to ten seconds. Return to the starting position and gently roll your bent knees over to the opposite side and return once again to the starting position. Repeat this exercise two to three times on each side twice a day.

Dr. Mike Hadbavny is one of the best chiropractors in the Victoria, BC area and can help treat your spine and back. If you want a reputable and experienced chiropractor who can relieve you of your pain, give me a call now!

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