6 Exercises for a healthy spine that will ensure that you have a perfect back!

6 Exercises for a healthy spine that will ensure that you have a perfect back!


In the present times, no matter what kind of lifestyle we lead, backache is one problem that crops up sooner or later.

The spine; it gets you at some point of time, sure. But have you ever given a thought that you can do something to prevent it? If you haven’t yet, now you must.

Here are six ultimate exercises for a healthy spine that make a complete package. Let’s have a look but make sure that you do these on a yoga mat.

1 Upright Leg Stretch

Simply lie down straight on your back. Bend your knees up and lift and stretch your right leg into the air. Hold your calf or knee and pull it towards the torso and head. Hold this pose for approx. 20 to 30 seconds. Do it with the other leg as well. Repeat it 3-4 times but be comfortable. The point is, not to push.

Upright Leg Stretch

Image Source: www.alberta.ca

2 Single Knee Tuck and Pull

Lie down on your back. Now bend both the knees but keep your feet fixed onto the ground. Grab your left leg firmly with both the hands and from the knee, pull it gently towards your chest. Hold for 20-30 seconds; do it with the right leg too. Repeat 3 – 4 times.

Single Knee Tuck and Pull

Image Source: www.satyaliveyoga.com.au

3 Double Knee Tuck and Pull

This is just another version of the single knee tuck and pull, except for the difference that it is done with both the legs together. So, instead of lifting either leg in alternation, you have to lift both the legs together; hold them for about 20-30 seconds and release. You can this too for 3-4 times.

Double Knee Tuck and Pull

Image Source: www.huffingtonpost.com

4 Spine Twist

Moving on with the exercises for a healthy spine, let us tell you about the spine twist. This is the fourth in the series of the ones that you do lying down on your back. You again start by lying down on your back and keep your legs straight. Stretch out the left arm at the side of the body at a 90 degree angle. Lift the left leg, fold the knee; hold the knee with the right hand and pull it to the right side so as to touch the ground on the right. Make sure that the left arm stays fixed to the ground.

Hold for around 20 seconds; repeat with the other leg. Do it 3-4 times.

Spine Twist

Image Source: www.satyaliveyoga.com.au

5 Cat and Cow Pose

Get down on the floor on all your fours. The back should be straight and head aligned straight too, facing the floor. Slowly, move your back to arch it upwards while pulling your abdomen in and relaxing your head. Hold for a count of three and then reverse the position.

In the reverse position, you will arch your back downwards all so gently and the belly will come closer to the floor. The buttocks will be stretched upwards, while the head and the chest will be lifted.

Cat and Cow Pose

Image Source: www.workouttrends.com

6 Upright Back Stretch

Kneel down on the floor. But keep standing up on your knees. Now put your left foot forward so that you are standing on the right knee and the left foot. Now stretch forward so that your leg is at a 90 degree angle with the foot. Keep the right leg in place. This will stretch your lower back.

Now switch the leg and do the same with the other one. Repeat for 3-4 times if you feel comfortable.

The thing about these exercises for a healthy spine is that you do not have to tire yourself. These are best done with comfort. Even if they do not feel comfortable at first, don’t push. Take it slow and you will develop the affinity and the flexibility. It is also fine if you want to rest every now and then.

Upright Back Stretch

Image Source: www.fluidkayaks.com

Just try these awesome exercises for a healthy spine and you will fall in love with them. And remember, this, half a dozen pack is all you need for a perfectly healthy spine.

About the author / 

Richa Dwivedi Sharma