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!


Anastasia Tilston, M.A.

Copyright © 2014-2021 Life Advancer. All rights reserved. For permission to reprint, contact us.

This Post Has 73 Comments

  1. Avatar
    Kaitlyn Cowley

    Angela Georgiou because you don’t have a sore back

  2. Avatar
    Carl Dinsmore

    I may look

  3. Avatar
    Dean Brownless

    Alice for u n the boss

  4. Avatar
    Teresa Buhmann

    I’ll give em a go for sure

  5. Avatar
    Teresa Buhmann

    It is more muscle tension tho

  6. Avatar
    Gee Jay Bourke

    Zen and stretches! You need to book a massage babe x

  7. Avatar
    Teresa Buhmann


  8. Avatar
    Gee Jay Bourke

    I’ll shout you a massage for your birthday!

  9. Avatar
    Teresa Buhmann

    No you don’t need to do that!!

  10. Avatar
    Ross McAllister

    María Guzmán along with yoga in the morning

  11. Avatar
    Gee Jay Bourke

    I’m happy to if it’ll help and it’s your birthday soon and you can’t go on holidays in pain!

  12. Avatar
    Stefan Zsok

    Stefan Filip start stretching

  13. Avatar
    Mathias Forge

    Thats not going to fix scoliosis.

  14. Avatar
    Miriam Santa Cruz

    I will have to try these exercises.

  15. Avatar
    Kelly Weatherall

    Matt Weatherall your poor back 🙁

  16. Avatar
    Jane Adams

    Emory, maybe this will help.

  17. Avatar
    Eliza Love

    May be something here for you Frankie Avengeance xx

    1. Avatar
      Colin David Jackson


  18. Avatar
    Aaron Uriah Yasharahla

    Thanks bro

  19. Avatar
    Rony Prophete

    Heidi McDonald you think these exercises my help ease some of your back pain it’s worth a try. Just trying to be helpful.

    1. Avatar
      Heidi McDonald

      The 3rd one would break my back

    2. Avatar
      Rony Prophete

      Do the ones that won’t break your back and use that exercises ball to help ease the pain in your back.

    3. Avatar
      Heidi McDonald

      That’s why I bought it

    4. Avatar
      Rony Prophete

      But you gotta use it

    5. Avatar
      Heidi McDonald

      I do

  20. Avatar
    David William Richards

    Stacey Hale not read it so don’t yell at me if it’s rubbish lol

  21. Avatar
    Maddie Baker

    Bit late for mine now though as I’m already all metal!! Xx

  22. Avatar
    Nivine Farhat El Moussawi

    Will check it

  23. Avatar
    Douglas Lovison

    Just don’t sit there…….

  24. Avatar
    Tatiana Vardanyan

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

  25. Avatar
    Alexandra Edwards

    Creepy how we were talking about this last night and this just showed up on your newsfeed

  26. Avatar
    Jamie Lee Hickman

    Idk if these will even kind of help you because your back is worse than these pics but Jaime Warner

    1. Avatar
      Jaime Warner

      Nothing helps lmao

  27. Avatar
    Bernard Dueck

    Have to try those

  28. Avatar
    Anthony Wil

    Tiffany Wilmot check it out

  29. Avatar
    Sabrina Marie Allred

    If i do these u gotta 2

  30. Avatar
    Kasey Boles

    Alexis Leanne Dingman dont be lazy do it for yourzelf

  31. Avatar
    Lauren S. Josey

    Tom G Nahnah Nahnah in case there’s a couple in here that help that you don’t already do

  32. Avatar
    Sean Cumpton

    Samantha Marshall …maybe helpful?

  33. Avatar
    Jeremiah Martinez

    I do these all the time they don’t work that much

  34. Avatar
    Joanne Rose

    Harry Marshall it might help xxx

  35. Avatar
    Sinéad O'Dwyer

    I’m the middle one!

  36. Avatar
    Nick Jones

    Catherine Teresa just a though

  37. Avatar
    Louise O Regan

    Laura Ann Omahony Sharon O’Mahony Stephen O’Regan

  38. Avatar
    Christian Gautier

    Mël Ïsša try these 😀

  39. Avatar
    Alisha Penner

    Thanks I’ll save this !

  40. Avatar
    Jackie Pavelko

    Im gonna try this thanks..I have spinal stenosis

  41. Avatar
    Destiny Bultena

    Kyla Krogman don’t know if these actually work

  42. Avatar
    Tina Stare

    Kristen Cruz thought of you maybe this will help

  43. Avatar
    Madeline Whited

    Need pictures

  44. Avatar
    Christina Drummond

    Awe too bad mine has already been fused into one long piece of DONT TOUCH ME and yeah my body doesn’t work that way anymore. Lol

  45. Avatar
    Paul Lebelle

    Pictures would be very helpful.

  46. Avatar
    Shannon Finnerty-Marion


  47. Avatar
    Kelvin Soh

    Miyuki Lerk maybe good info for you. (:

    1. Avatar
      Miyuki Lerk

      Sweeeeet… Thanks for sharing

  48. Avatar
    Matt Lan

    Cheers mate

  49. Avatar
    Violet Skye

    Jessie Lee get onto it now

    1. Avatar
      Jessie Lee

      Thanks baby xxxxxxx♡

  50. Avatar
    Cara Waldron

    Grady Holland remember how you meant to do these!!

  51. Avatar
    Erika Sultani


  52. Avatar
    Myrtle Turtle

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

  53. Avatar
    Della Gonzales-Vaisa

    Need to try

  54. Avatar
    Amber Nave

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

  55. Avatar
    Helen Flatau

    Angela Wehner did your ped have you learn these?

    1. Avatar
      Angela Wehner

      Not yet. She wears the brace 24/7 at this point. There will probably be therapy further down the line.

  56. Avatar
    Jodi Therese

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

  57. Avatar
    Stu Paul


  58. Avatar
    Hania Kauzman

    Love you love you ❤️❤️❤️❤️❤️

  59. Avatar
    Sindhu Darisi


  60. Avatar
    Valerie Pflaumer


  61. Avatar

    Doing these helped so much not just with my back pain but with my knee pain as well! It’s so nice to be able to finally do squats without my knees feeling like they want to explode.

  62. Avatar

    Exercises and stretching are really beneficial for the health of your spine.

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