Simple Exercises to Keep Your Spine Healthy and Strong

Back pain is common after long sitting or awkward movements.

Simple, controlled exercises for the core, glutes, and upper back improve stability, flexibility, and keep your spine pain-free.

Cat-Stretch

Start on hands and knees. Arch your spine upward, then gently dip your belly while lifting your chest. Repeat 10–12 times. This movement eases stiffness and improves flexibility, especially after sitting for long periods.

Bird-Dog

From the same position, extend your right arm and left leg in a straight line. Hold briefly, switch sides, and complete 10 rounds each way. This exercise strengthens the core muscles that support the lower back.

Glute Bridge

Lie on your back with knees bent. Lift your hips into a diagonal line, hold for five seconds, then lower. Do 12–15 reps. Strong glutes help reduce pressure on the lumbar spine.

Wall Angels

Stand against a wall and slowly move your arms up and down like a snow angel, keeping elbows and wrists close to the wall. This helps strengthen upper-back muscles and improve posture.

Plank Variations

Begin with a short forearm-and-knees plank, then progress to longer holds or a full plank. Maintain a neutral spine to activate deep stabilisers that protect your back.