Exercises and Stretches for a Healthy Back

Taking steps to promote a healthy back can help prevent unwanted back pain and discomfort in the future. While it is best to start taking these steps as early in life as possible, they can still provide benefits for older adults when practiced safely and correctly. In this article, we are going to discuss some of the most effective stretching and exercising techniques for boosting back health.

Back Stretches for Preventing and Alleviating Pain

Stretching your back on a daily basis can be extremely effective for the prevention and treatment of many forms of back pain. Many people find that stretching in the morning has the most significant positive impact. It is also important to stretch prior to exercising or taking part in almost any mildly strenuous physical activity like shoveling or lifting.

Learn More:

Shoveling Snow Without Hurting Your Back

The Benefits of Therapeutic Stretching

female doing a yoga stretch for back health

At Merckling Family Chiropractic, we can work with you to develop a stretching regimen suited to your specific needs. Some of the stretches we may recommend include:

  • Knee to chest stretches
  • Spinal twists
  • Anterior pelvic tilt stretches
  • The sphinx stretch
  • Side stretches
  • Squat stretches
  • Lower back rotational stretches
woman doing crunches on yoga mat

Safe Back Exercises

The following back exercises have been recommended by the National Institutes of Health (NIH). The suggested number of repetitions may vary depending on your age and overall physical well-being. Prior to trying out these exercises, we recommend contacting us to schedule a stress-free evaluation. This will enable us to provide you with a personalized plan, helping navigate you toward a life free from back pain.

Learn More: The Benefits of Light Exercise

It doesn’t take much time to improve the strength and flexibility of your back. In just 10 minutes a day, you can perform a few exercises, which can prevent a lifetime of low back pain!

Partial Sit-up

This exercise strengthens your stomach muscles:

  • Lie on your back with both knees bent and your feet flat on the floor. Slowly raise your head and shoulders off the floor, keeping your hands across your chest.
  • Work up to 30 repetitions.


This exercise strengthens your low back:

  • Lie on your back with both knees bent and your feet flat on the floor.
  • With arms lying at your sides, tighten stomach muscles, squeeze buttocks, and slowly raise your hips into the air. Hold for 5 seconds and then slowly bring the buttocks back to the floor.
  • Repeat 20 times.

Wall Slide

This exercise strengthens your back and leg muscles:

  • Stand with your back against a wall and your feet slightly apart.
  • Slide into a half-sit. Hold as long as you can; slide back up.
  • Repeat 5 times.


Promoting Back Health Naturally

At Merckling Family Chiropractic, we have helped individuals in Bellport and throughout Suffolk County to achieve optimal back health through natural chiropractic treatment. Contact us today to schedule an appointment or if you would like to learn more about all the services we have to offer.

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