Best Exercises for a Healthy Spine
May 5, 2025
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5
min read
Movement is one of the most powerful tools you have for protecting your back. While rest may feel tempting when pain flares up, gentle exercise keeps your muscles active, improves flexibility, and helps prevent stiffness. In fact, regular movement is one of the best ways to support a healthy spine and reduce the risk of recurring pain [1][2].
This guide walks through some of the best exercises for back health, why they matter, and how to do them safely.
Why Exercise Matters for Back Health
Your spine relies on a network of muscles — including your core, hips, and legs — for stability and support. When these muscles are strong and flexible, they reduce strain on the lower back. When they’re weak, your spine takes on more of the load, which can lead to discomfort.
Research shows that exercise therapy improves pain, mobility, and quality of life for people with chronic low back pain [3]. It’s also one of the most effective strategies to prevent flare-ups [4].
If you want to understand other causes that may contribute to discomfort, see our main guide on low back pain: causes, symptoms, and prevention.
Types of Exercises for a Healthy Spine
There’s no one-size-fits-all routine, but most spine-friendly exercises fall into three categories:
Strengthening exercises – build stability in your core and back muscles.
Flexibility and mobility work – maintain healthy range of motion in joints and muscles.
Low-impact aerobic activity – improve circulation and overall endurance without stressing the spine.
Let’s explore each type in more detail.
Strengthening Exercises
1. Bridge
The bridge exercise strengthens the glutes and core, which support the spine.
How to do it:
Lie on your back with knees bent and feet flat on the floor.
Slowly lift your hips until your shoulders, hips, and knees form a straight line.
Hold for 3–5 seconds, then lower.
Repeat 8–12 times.
Bridges are especially helpful for people who spend long hours sitting, a habit often linked to back pain [5]. See our post on everyday habits that trigger back pain for more.
2. Bird Dog
This move builds stability by engaging both the back and abdominal muscles.
How to do it:
Start on your hands and knees.
Extend your right arm forward and your left leg back, keeping hips level.
Hold for 5 seconds, then switch sides.
Repeat 8–10 times per side.
3. Plank
Planks strengthen the entire core, including deep stabilizing muscles.
How to do it:
Start face down, supported on your forearms and toes.
Keep your body straight from head to heels.
Hold for 10–30 seconds, working up to longer holds.
Strong core muscles help with posture, which is key for spinal health. See our article on how posture affects your back health.
Flexibility and Mobility Exercises
4. Knee-to-Chest Stretch
This gentle stretch relieves tension in the lower back.
How to do it:
Lie on your back with knees bent.
Pull one knee toward your chest while keeping the other foot on the floor.
Hold for 20–30 seconds, then switch legs.
5. Cat-Cow Stretch
This yoga-inspired move increases spinal mobility.
How to do it:
Start on hands and knees.
Arch your back upward (cat), then slowly lower your belly toward the floor while lifting your head (cow).
Repeat 8–10 times.
Mobility work can help prevent stiffness that comes from long sitting sessions, which we discuss in ergonomic hacks for home and office.
6. Seated Hamstring Stretch
Tight hamstrings often pull on the lower back.
How to do it:
Sit on the edge of a chair with one leg extended.
Keep your back straight and lean forward slightly until you feel a stretch behind your thigh.
Hold 20–30 seconds per side.
Low-Impact Aerobic Activity
Cardio exercise boosts circulation and helps manage weight, reducing pressure on the spine.
Walking
Simple but effective, walking strengthens the legs and improves spinal endurance. Even short walks throughout the day help reduce stiffness.
Swimming or Water Aerobics
The buoyancy of water reduces strain, making these activities ideal for those with chronic back pain [6].
Cycling on a Stationary Bike
Provides aerobic benefits with minimal impact, though posture is important to avoid strain.
For guidance on when to combine exercise with professional help, see physical therapy for low back pain: what to expect.
Tips for Exercising Safely
Start slow: If you’re new to exercise or recovering from pain, begin with short sessions and build up.
Listen to your body: Some soreness is normal, but sharp pain is a sign to stop.
Stay consistent: Regular movement is more effective than occasional bursts.
Mix it up: A balanced routine includes strength, flexibility, and cardio.
Check with a professional: If you’re unsure, a physical therapist can tailor exercises to your needs.
If you’re wondering when it’s time to seek medical care before exercising, see our guide on when to see a doctor for back pain.
How Exercise Helps Beyond the Back
Movement not only strengthens muscles but also improves mood and reduces stress — both of which affect pain. Stress can increase muscle tension and amplify discomfort [7]. If that resonates, explore our article on the mind-body connection between stress and low back pain.
Bringing It All Together
Exercise is one of the simplest and most effective ways to protect your spine. From bridges and planks to gentle stretches and walking, the goal isn’t perfection — it’s consistency. By making movement part of your daily routine, you can strengthen support muscles, improve flexibility, and help prevent recurring pain.
And for the big-picture overview, revisit our main article on low back pain: causes, symptoms, and prevention.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
HOW SPRIN SUPPORTS BACK HEALTH
Sprin supports you at the earliest signs of discomfort with AI guided exercise programs, daily walking goals, and easy-to-follow education modules – anywhere, anytime! Sprin’s built-in rewards system motivates you to stay active by turning movement into Sprin Coins you can redeem for real rewards you can spend! Sprin helps you build lasting habits and making recovery feel rewarding.
References
Hayden JA, et al. Exercise therapy for treatment of non-specific low back pain. Cochrane Database Syst Rev. 2005;(3):CD000335.
Steffens D, et al. Prevention of low back pain: a systematic review and meta-analysis. JAMA Intern Med. 2016;176(2):199–208.
Hayden JA, et al. Exercise therapy for chronic low back pain: a systematic review. Ann Intern Med. 2005;142(9):765–775.
Saragiotto BT, et al. Motor control exercise for chronic non-specific low-back pain. Cochrane Database Syst Rev. 2016;(1):CD012004.
Lis AM, et al. Association between sitting and occupational LBP: a systematic review. Occup Environ Med. 2007;64(3):211–218.
Baena-Beato PA, et al. Effects of aquatic therapy in chronic low back pain: a randomized trial. Clin Rehabil. 2014;28(4):350–360.
Pincus T, et al. Psychological factors and low back pain: a review. Spine. 2002;27(5):E109–E120.
