Essential Spine Exercise Guide: Recovery & Prevention

Introduction

This guide outlines safe and effective exercises for spine rehabilitation and maintenance. Always consult your healthcare provider before starting any exercise program.

Warm-Up Exercises

1. Pelvic Tilts

• Lie on your back with knees bent
• Flatten lower back against floor
• Hold 5 seconds, repeat 10 times

2. Cat-Cow Stretch

• Start on hands and knees
• Alternate between arching and rounding spine
• Perform 10 gentle repetitions

Core Strengthening

1. Bird Dog Exercise

• Start on hands and knees
• Extend opposite arm and leg
• Maintain neutral spine
• Hold 5 seconds each side

2. Modified Plank

• Start on forearms and knees
• Keep spine neutral
• Hold 15-30 seconds

Flexibility Exercises

1. Hamstring Stretch

• Lie on back
• Gently pull one knee toward chest
• Hold 30 seconds each leg

2. Spine Rotation

• Lie on side
• Rotate upper body while keeping hips stable
• Hold 10 seconds each side

Safety Guidelines

• Stop if pain increases
• Maintain proper breathing
• Progress gradually
• Perform exercises daily

When to Seek Help

• Persistent pain
• Numbness or tingling
• Loss of strength
• Difficulty with daily activities