Spine Conditioning Program
Flexibility: Strengthening the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness.
If you’re in too much pain to even think about activity, rest and ice until you feel better. Then attempt stretching and strengthening.
Before you start to stretch, warm your muscles up with some light cardio, like brisk walking, for 10 to 15 minutes. The longer you can devote to stretching, the better you’ll feel and the easier the exercises will be.
Stretch every day if you can, and aim to do the strength exercises 2 to 3 times a week.
If it start to hurt at any point, don’t push it. Stop what you’re doing and see a healthcare provider for further evaluation.
Getting Started
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Disclaimer
This program is for general information and understanding only. Please consult your physician for specific information about your condition.
Target Muscles:
The muscle groups targeted in this conditioning program include:
- Cervical spine (neck)
- External oblique rotators (side and lower back)
- Trapezius (neck and upper back)
- Internal oblique rotators (side and lower back)
- Latissimus dorsi (side and middle back)
- Piriformis (buttocks)
- Back extensors and erector spinae
- Gluteus maximus (buttocks) (middle and lower back)
- Gluteus medias (buttocks)
- Quadratus lumborum (lower back)
- Hamstrings (back of thigh)
- Abdominals
Spine Conditioning Program
1. Head Rolls
Repetitions 3 sets of 3
Days per week Daily
Main muscles worked: Cervical spine muscles, trapezius
You should feel this stretch all around your neck and into your upper back
Equipment needed: None
Step-by-step directions
- Sit in a chair or stand with your weight evenly distributed on both feet.
- Gently bring your chin toward your chest.
- Roll your head to the right and turn so that your ear is over your shoulder (1). Hold for 5 seconds.
- Gently roll your head back toward your chest and to the left. Turn your head so that your ear is over your left shoulder (2). Hold for 5 seconds.
- Slowly roll your head back and in a clockwise circle three times (3).
- Reverse directions and slow roll your head in a counterclockwise circle three times (4).
Tips to keep in mind:
Do not shrug your shoulders up during this exercise.
2. Kneeling Back Extension
Repetitions 10
Days per week Daily
Main muscles worked: Quadratus lumborum, erector spinae
You should feel this stretch in your lower back and your abdominals
Equipment needed: None
Step-by-step directions
- Begin on your hands and knees with your shoulders positioned over your hands.
- Rock forward onto your arms, round your shoulders and allow your low back to drop toward the floor. Hold for 5 seconds.
- Rock backward and sit your buttocks as close to your heels as possible. Extend your arms and hold for 5 seconds.
Tips to keep in mind:
Tip Look down on the floor to keep your neck in alignment with your spine.
3. Modified Seat Side Straddle
Repetitions 10 each side
Days per week Daily
Main muscles worked: Hamstrings, extensor muscles, erector spinae
You should feel this stretch in the back of your thighs and into your lower and middle back
Equipment needed: None
Step-by-step directions
- Sit on the floor with one leg extended to the side and the other leg bent.
- Keep your back straight and bend from your hips toward the foot of your straight leg. Reach your hands toward your toes and hold for 5 seconds.
- Slowly round your spine and bring your hands to your shin or ankle. Bring your head down as close to your knee as possible.
- Hold for 30 seconds and then relax for 30 seconds.
- Repeat on the other side. Repeat the sequence 10 times.
Tips to keep in mind:
Tip Keep your extended leg straight as you bring your head down.
4. Knee to Chest
Repetitions 3 sets of 10
Days per week Daily
Main muscles worked: Quadratus lumborum
You should feel this stretch in your lower back, as well as in the front of your hip and inner thigh
Equipment needed: None
Step-by-step directions
- Lie on your back on the floor.
- Lift one leg and bring your knee toward your chest. Grasp your knee or shin and pull your leg in as far as it will go.
- Tighten your abdominals and press your spine to the floor. Hold for 5 seconds.
- Repeat on the other side, then pull both legs in together. Repeat the sequence 10 times.
Tips to keep in mind:
Tip Keep your spine aligned to the floor throughout the sequence.
5. Bird Dog
Repetitions 5
Days per week Daily
Main muscles worked: Back extensors, erector spinae, gluteal muscles
You should feel this exercise in your lower back and into your buttocks
Equipment needed: None
Step-by-step directions
- Begin on your hands and knees with your shoulders positioned over your hands and your hips directly over your knees.
- Tighten your abdominal muscles and raise one arm straight out to shoulder-height and level with your body. Hold until you feel balanced.
- Slowly lift and extend the opposite leg straight out from your hip.
- Tighten the muscles in your buttocks and thigh, and hold this position for 15 seconds.
- Slowly return to the start position and repeat with the opposite arm and leg.
Tips to keep in mind:
Tip Keep your stomach muscles tight and your back flat to stay balanced.
6. Plank
Repetitions 5
Days per week Daily
Main muscles worked: Back extensors, erector spinae, quadratus lumborum, abdominals
You should feel this exercise in your middle to lower back, abdominals, and gluteal muscles
Equipment needed: None
Step-by-step directions
- Lie on your stomach with your forearms on the floor and your elbows directly below your shoulders.
- Tighten your abdominal muscles and lift your hips off of the floor.
- Squeeze your gluteal muscles and lift your knees off of the floor.
- Keep your body straight and hold for 30 seconds. If you cannot hold this position, bring your knees back to the floor and hold with just your hips lifted.
- Slowly return to the start position and rest 30 seconds. Repeat.
Tips to keep in mind:
Tip Do not let your pelvis sag toward the floor. Keep your stomach muscles tight.
7. Modified Side Plank
Repetitions 5
Days per week Daily
Main muscles worked: Quadratus lumborum, external oblique rotators, internal oblique rotators You should feel this exercise in your lower back, waist, and abdominals
Equipment needed: None
Step-by-step directions
- Lie on your side on the floor with your bottom leg slightly bent and top leg straight. Your elbow should be directly under your shoulder with your forearm extended on the floor in front of you.
- Tighten your abdominal muscles and raise your hip off of the floor.
- If you can, straighten your bottom leg and lift your knee off of the floor as shown.
- Keep your body straight and hold this position for 15 seconds.
- Slowly return to the start position and repeat on the other side.
Tips to keep in mind:
Tip Keep neck in alignment with your spine and do not shrug your shoulder up to your ear.
8. Hip Bridge
Repetitions 5
Days per week Daily
Main muscles worked: Lower back extensor, erector spinae, gluteal muscles, hamstrings
You should feel this exercise in your lower back, buttocks, and back of your thigh
Equipment needed: None
Step-by-step directions
- Lie on your back on the floor with your arms at your sides, your knees bent, and your feet flat on the floor.
- Tighten your abdominal and gluteal muscles and lift your pelvis so that your body is in a straight line from your shoulders to your knees.
- Hold this position for 15 seconds.
- Slowly return to the start position and repeat.
Tips to keep in mind:
Tip Center your weight over your shoulder blades. Do not tense up in your neck.
9. Abdominal Bracing
Repetitions 5
Days per week Daily
Main muscles worked: Abdominals
You should feel this exercise in your stomach muscles
Equipment needed: None
Step-by-step directions
- Lie on your back on the floor with your knees bent and arms at your sides.
- Tighten your abdominal muscles so that your stomach pulls away from your waistband.
- Hold this position for 15 seconds.
Tips to keep in mind:
Tip Flatten your lower back into the floor.
10. Abdominal Crunch
Repetitions 2 sets of 10
Days per week Daily
Main muscles worked: Abdominals
You should feel this exercise in your stomach muscles
Equipment needed: None
Step-by-step directions
- Lie on your back on the floor with your knees bent and hands at the back of your head with your elbows open wide.
- Tighten your abdominal muscles and lift your head and shoulder blades off of the floor.
- Keep your back flat to the floor and hold for 2 seconds.
- Slowly lower and repeat.
Tips to keep in mind:
Tip Relax your neck and do not pull on your head with your hands.
Choose Your Body Part Exercises Group
Further information:
The information provided on this site is intended to be used as an educational resource only. It is not intended to be medical advice for individual conditions. Consult with your physician prior to beginning any medical regimen.
Please contact a healthcare professional:
- If you notice an increase in pain while doing any of these exercises make sure not to ignore it. Immediately stop the exercise activity and contact your health care provider for advice.
- If you experience excessive or acute pain that cannot be explained by another cause.
- If You have questions or concerns about stretches or exercises, to ensure the information displayed on this page applies to your personal circumstances.
