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7 Simple Exercises to Strengthen Your Spinal Cord

Last Updated on October 31, 2023 by Nurse Vicky

 7 Simple Exercises to Strengthen Your Spinal Cord


Are you tired of those nagging back pains and poor posture? Your spinal cord is a vital part of your body that needs some TLC. In this comprehensive guide, we’re going to dive into seven simple exercises that will not only strengthen your spinal cord but also improve your overall back health. Say goodbye to discomfort and hello to a stronger, pain-free spine!

Exercise 1: Cat-Cow Stretch

Let’s start with a classic yoga move that does wonders for your spinal health. The Cat-Cow Stretch is like a gentle massage for your back.

Here’s how to do it:

  1. Begin on your hands and knees in a tabletop position.
  2. Inhale, arch your back (like a cow), and lift your head.
  3. Exhale, round your back (like a cat), tuck your chin to your chest.
  4. Repeat this motion for 1-2 minutes.

This exercise helps to mobilize your spine and relieve tension. Regular practice will keep your spinal cord flexible and pain-free.

Exercise 2: Planks

Planks are not just for your core; they are also fantastic for spinal stability.

Here’s how you do them:

  1. Start in a push-up position but with your elbows on the ground.
  2. Keep your body in a straight line from head to heels.
  3. Hold this position for as long as you can, ideally 30-60 seconds.

Planks work your entire core, including the muscles that support your spine. A strong core means a strong spinal cord!

Exercise 3: Child’s Pose

Child’s Pose is a gentle stretch that can help relieve tension in your lower back.

Follow these steps:

  1. Start in a kneeling position.
  2. Sit back on your heels and reach your arms forward.
  3. Hold this stretch for 30 seconds to 1 minute.

This exercise is a fantastic way to relax and stretch your spine, especially after a long day of sitting.

Exercise 4: Superman

Supermans are like a superhero workout for your back.

Here’s how to become a back-saving superhero:

  1. Lie face down with your arms extended in front of you.
  2. Lift your arms, chest, and legs off the ground simultaneously.
  3. Hold this position for a few seconds, then lower back down.
  4. Repeat 10-15 times.

Supermans strengthen the muscles along your spine, making it more resilient and less prone to pain.

Exercise 5: Bridge Pose

The Bridge Pose is excellent for targeting your lower back and glutes.

Here’s how you can conquer it:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Lift your hips towards the ceiling.
  3. Hold this position for 20-30 seconds, then lower back down.

This exercise works wonders for the muscles that support your spinal cord, especially the lower portion.

Exercise 6: Wall Angels

Wall Angels are a fantastic way to improve your shoulder and upper back mobility, which in turn benefits your spine.

Follow these steps:

  1. Stand with your back against a wall.
  2. Raise your arms to shoulder height, keeping your elbows and wrists against the wall.
  3. Slowly slide your arms up as high as you can.
  4. Return to the starting position and repeat 10-12 times.

Wall Angels help to open up your chest and shoulders, reducing the strain on your spine.

Exercise 7: Pelvic Tilts

Pelvic tilts are great for strengthening your lower back and core muscles.

Here’s how to do them:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Tighten your abdominal muscles and push your lower back into the floor.
  3. Hold for a few seconds, then release.
  4. Repeat 15-20 times.

This exercise promotes stability in your lumbar region, which is crucial for a healthy spinal cord.


Frequently Asked Questions

1. How often should I do these exercises?

  • It’s recommended to do these exercises at least 3-4 times a week for the best results.

2. Can these exercises help with chronic back pain?

  • These exercises can provide relief and prevent further pain, but consult a healthcare professional for chronic issues.

3. Are these exercises suitable for all ages?

  • Yes, these exercises are generally safe for all age groups, but consult a doctor if you have specific concerns.

4. What’s the best time to do these exercises?

  • You can do them at any time that suits your schedule, but many find mornings or evenings work best.

5. Can these exercises replace professional medical advice?

  • While these exercises can help, they should complement, not replace, advice from a healthcare professional.

6. How long does it take to see results from these exercises?

  • Results can vary, but with consistent practice, you may notice improvements in a few weeks.

7. Is it necessary to warm up before doing these exercises?

  • Warming up is a good practice to prevent injuries, so consider a gentle warm-up before starting these exercises.

Now that you have the tools to strengthen your spinal cord and improve your back health, don’t wait any longer! Start incorporating these exercises into your daily routine, and you’ll be on your way to a stronger, healthier spine.


Your spinal cord plays a crucial role in your overall well-being. Neglecting it can lead to discomfort and pain. By incorporating these seven simple exercises into your daily routine, you can strengthen your spinal cord, improve your posture, and say goodbye to those persistent back issues. Remember, consistency is key, so make these exercises a part of your daily life, and your spine will thank you!



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