Seven Amazing Five-Minute Exercises for a Healthy Spine

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These short exercises will help you have a healthy spine.

Back pains and aches are the most common problems even the healthiest of us may experience on a daily basis.

Office work, a lot of sitting down and lack of movement (or on the contrary – a lot of heavy lifting and straining your back) can significantly damage your health.

Looking after your spine and having a healthy back is essential for our overall health – these really simple exercises will help you combat back problems and strengthen your spine even if you do not have enough time to go to the gym regularly.

Besides, your posture is your confidence.

Spending 5 minutes a day taking care of your spine can make you feel more energized and flexible in as little as a week or two!

Here are 7 tips to help you stay healthy and confident! Let’s get started!

Exercise 1:

  • Lie flat on the floor on your back.
  • Bend your right leg at your knee.Exercise 1
  • Try to stretch out your left leg so that it is above your head (while the right knee is still bent).
  • Clasp your both hands underneath your left knee.
  • Pull your left leg towards your torso.
  • Hold this position for about 30 seconds.
  • Switch legs and repeat the exercise.


Exercise 2:

  • Lie flat on the floor on your back and bend both of your knees.exercise 2
  • Grasp your left leg with both of your hands by the knee and pull is towards your torso.
  • Hold this position for about 20 seconds.
  • Switch legs and repeat the exercise.


Exercise 3:

  • Lie down flat on the floor on your back.Exercise 3
  • Stretch out your right arm by 90 degrees.
  • Stretch your left leg straight out.
  • Pull your right knee to your left side, (so it nearly touches your left hand).
  • Hold this position for about 20 seconds.
  • Switch your arms and knees and repeat the exercise.


Exercise 4:

  • Lie down flat on the floor on your back and bend your left knee.Exercise 4
  • Cross your left thigh with the lower half of your right leg.
  • Make sure your knee is pointing out to the side at a 90-degree angle.
  • Pull your left leg towards your head.
  • Hold this position for about 30 seconds.
  • Switch your legs and repeat the exercise.


Exercise 5:

  • Lean on the floor on your right knee.Exercise 5
  • Stretch out your left leg behind you.
  • Make sure that your right leg is still bent.
  • Hold the position for approximately 30 seconds.
  • Switch your legs and repeat the exercise.


Exercise 6:

  • Lie down on your right side.Exercise 6
  • Bend your left leg at your knee.
  • Use your left hand to grasp your left ankle.
  • Gently pull up your ankle.
  • Feel the muscles working in your left thigh in the process.
  • Make sure your spine is straight.
  • Hold the position for about 30 seconds.
  • Switch sides and repeat the exercise.


Exercise 7:

  • Standing at arms’ length from a table.Exercise 7
  • Bend your upper part of the body forward.
  • Bend your legs at your knees slightly.
  • Keep bending your body forward until you can touch the edge of the table with both of your hands.
  • Stretch out your arms and head to your shoulder level.
  • Hold the position for about 10 seconds.
  • Stand straight up and bend your body to your left and then to your right sides.
  • Repeat the exercise.

NB: Remember, that even a little bit of regular exercising for a healthy spine is better than none at all!

Do you know other exercises for a healthy spine? If yes, comment below!


By Anastasia T.


Copyright © 2017 Life Advancer. All rights reserved. For permission to reprint, contact us.
By | 2017-11-18T13:13:56+00:00 April 16th, 2016|Categories: Fitness & Beauty, Health & Wellness, Natural Health|Tags: , , , , , , |30 Comments


  1. Teresa Buhmann June 21, 2017 at 10:58 am - Reply

    I’ll give em a go for sure

  2. Teresa Buhmann June 21, 2017 at 10:59 am - Reply

    It is more muscle tension tho

  3. Teresa Buhmann June 21, 2017 at 11:02 am - Reply


  4. Gee Jay Bourke June 21, 2017 at 11:11 am - Reply

    I’ll shout you a massage for your birthday!

  5. Teresa Buhmann June 21, 2017 at 11:16 am - Reply

    No you don’t need to do that!!

  6. Ross McAllister June 21, 2017 at 11:22 am - Reply

    María Guzmán along with yoga in the morning

  7. Stefan Zsok June 21, 2017 at 12:40 pm - Reply

    Stefan Filip start stretching

  8. Mathias Forge June 21, 2017 at 12:54 pm - Reply

    Thats not going to fix scoliosis.

  9. Miriam Santa Cruz June 21, 2017 at 12:57 pm - Reply

    I will have to try these exercises.

  10. Jane Adams June 21, 2017 at 1:10 pm - Reply

    Emory, maybe this will help.

  11. Aaron Uriah Yasharahla June 21, 2017 at 1:23 pm - Reply

    Thanks bro

  12. Nivine Farhat El Moussawi June 21, 2017 at 3:14 pm - Reply

    Will check it

  13. Douglas Lovison June 21, 2017 at 3:34 pm - Reply

    Just don’t sit there…….

  14. Tatiana Vardanyan June 21, 2017 at 3:50 pm - Reply

    Thanks Hun! I have an apt with an east west md next week. I’ll try these out

  15. Paul Lebelle June 22, 2017 at 4:57 am - Reply

    Pictures would be very helpful.

  16. Shannon Finnerty-Marion June 22, 2017 at 6:16 am - Reply


  17. Kelvin Soh June 22, 2017 at 10:50 am - Reply

    Miyuki Lerk maybe good info for you. (:

  18. Violet Skye June 22, 2017 at 11:28 am - Reply

    Jessie Lee get onto it now

  19. Cara Waldron June 22, 2017 at 12:32 pm - Reply

    Grady Holland remember how you meant to do these!!

  20. Myrtle Turtle June 22, 2017 at 5:46 pm - Reply

    Thank you my back had been hurting so bad since I had the baby

  21. Amber Nave June 22, 2017 at 6:05 pm - Reply

    i was thinking more for victoria, but hey if it help you too!

  22. Jodi Therese June 22, 2017 at 11:16 pm - Reply

    thanks …interesting and prolly worthy 🙂 but I have a healthy spine lol .. it’s my gluteus maximus I strained working out

  23. Hania Kauzman June 23, 2017 at 12:33 pm - Reply

    Love you love you ❤️❤️❤️❤️❤️

  24. Valerie Pflaumer June 26, 2017 at 2:14 pm - Reply


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