Seven excellent exercises for a healthy spine

Back pain is no laughing matter.

Regardless of whether you lead an active lifestyle or prefer a more sedentary approach, each and every one of us is at risk of injuring our spine in our daily routines.

Fortunately, we have identified several straightforward and effective exercises to alleviate any back pain you may be experiencing.

Exercise #1

Lie on your back with your right knee bent. Extend your left leg upward. Grasp your left leg with both hands just below the knee and gently pull it towards your head. Maintain this position for 30 seconds. Repeat this exercise twice for each leg.

Exercise #2

Lie on your back with both knees bent. Grasp your left leg with both hands and pull it towards your chest. Hold this position for 20 seconds. Repeat this exercise twice for each leg.

Exercise #3

Lie on your back and extend your right arm out to the side at a 90-degree angle to your body. Straighten your left leg. Attempt to move your right knee towards the left side of your body, so that it nearly touches your left hand. Hold for 20 seconds. Repeat this exercise twice for each leg.

Exercise #4

Lie on your back and bend your left leg. Rest the lower half of your right leg on your left thigh, ensuring the knee is facing outward. Gently pull your left leg towards your head and hold for 30 seconds. Switch legs and repeat the exercise.

Exercise #5

Kneel on the floor with your right knee and extend your left leg backward. Your left knee should remain bent. Hold this position for 30 seconds, then switch to the other leg.

Exercise #6

Lie on your side, bending your right leg at the knee and grasping your ankle with your right hand. Slowly pull your leg backward to stretch the muscle, ensuring your spine remains straight. Hold this position for 30 seconds, then switch to your left leg and hand.

Exercise #7

Stand beside a table, approximately at arm's length away. Bend your upper body forward while gently bending your knees until you can touch the table with both hands. Your hands should reach forward, and your head should be level with your shoulders. Hold this position for 10 seconds. Afterward, stand upright and bend your body to each side in turn.