If your back is stiff, tight, or achy, your spine might need some extra attention. Spinal mobility helps you maintain proper posture, achieve pain relief, and even enhance your athletic performance.
But how do you mobilize your spine? To mobilize your spine, you can perform various exercises that target different movements, including flexion, extension, rotation, and lateral flexion.
At the International Spine, Pain & Performance Center, we help people in the D.C. Metro and Southwest Virginia area restore movement, reduce discomfort, and support long-term spinal health—starting with smart, targeted exercises.
Take a moment as our team shares some easy stretches and gentle movements you can try to keep your spine moving freely and comfortably.
A flexible, mobile spine helps you move more easily and reduces your risk of pain or injury. When your spinal joints and surrounding muscles become tight or weak, it can lead to poor posture, muscle tension, and even nerve irritation.
Daily stretches and mobility exercises can help loosen stiff areas, support your core, and enhance your body's overall movement.
Stretches are good for the entire body, and your spine is no exception. Stretching the muscles in your back can help improve flexibility, reduce muscle tension, improve joint range of motion, and increase blood flow to the area.
These three are particularly beneficial for your spine:
Start on your hands and knees. Arch your back up like a cat, then slowly dip your spine down and lift your chest and tailbone. This dynamic movement helps warm up your spine and increase flexibility.
From a kneeling position, lower your torso over your thighs and extend your arms forward. This stretch gently decompresses the lower back and promotes relaxation.
This pose is frequently used to end yoga sessions.
Lie on your back, pull one knee toward your chest, and then let it fall across your body while you look in the opposite direction. This stretch helps increase mobility in your thoracic (mid-back) spine.
Your back muscles are involved in many processes, including pulling, pushing, lifting, and rotating. If your back muscles are weak, you’re more likely to injure yourself.
Strong back muscles can improve your posture, improve athletic performance, and help prevent injuries.
If you’re looking to improve your spinal health, consider these three exercises:
Glute bridges strengthen your glutes and your core. When your core is strong, it helps stabilize your back.
To get started, lie on a yoga mat. Keep your knees bent and feet flat on the ground. Press through your heels and lift your hips toward the ceiling.
Start on hands and knees. Extend your right arm and left leg simultaneously, then switch sides. This move strengthens your core and stabilizes muscles along your spine.
Stand with your back and arms against a wall in a goal-post position. Slowly raise and lower your arms, keeping them in contact with the wall. This exercise is great for improving posture and shoulder mobility.
In addition to these back-specific exercises, don't discount walking. Walking is one of the most beneficial exercises you can do, and it has a significant positive impact on your back. Waking can strengthen the muscles that support your back, reduce lower back pain flare-ups by 50%, and improve spinal movement.
Before starting any new exercise routine, always check with your International Spine, Pain & Performance Center provider. Our team can provide personalized exercise recommendations tailored to your specific health needs and the severity of your spinal condition.
And if something hurts, pause your exercise and call us.
While regular stretching and exercise are essential for spinal health, they may not be enough if you're dealing with chronic pain, stiffness, or mobility issues. If you experience back pain that doesn't improve or worsen over time, our expert team can help.
At the International Spine, Pain & Performance Center, we combine advanced diagnostics with personalized treatments—from physical therapy to regenerative medicine—to restore movement and reduce pain.
Book an evaluation today in Washington, D.C., Arlington, Virginia, and Pulaski, Virginia, to get a customized spine care plan that supports the way you move, work, and live.
