There is no magic bullet for spinal longevity. Back pain sufferers know all too well that rehabilitating an injury, however slight, is much more difficult than starting from the vantage point of a healthy spine. If you are blessed at this point in your life to be free of back pain, don’t take it for granted.  Practicing prevention is the best way to keep your spine strong and resistant to injury. Here are a few stretches that take under 10 minutes a day combined and will improve some core muscles that are key to core stability.

Pelvic tilts: no materials required

1. Lay down on your back with knees bent at hip-width
2. Put your hand under the curve of your spine
3. Press curve of lower back into your hand, feeling the motion of the lower back muscles.
4. Hold for 5 seconds
5. Reverse motion
6. Repeat 5-10 time

Hip bridges

1. Assume same starting position
2. Raise your hips until straight line is achieved between knees and shoulders, hold 5 seconds.
3. Return slowly to starting position
4. Repeat 5-10 times.
5. Don’t leave yourself wishing you had taken back health seriously after the fact. Practice good posture, eat well and do light stretching and exercise every day to keep your spine supple long into the future.

Dr. Albert Stabile, D.C.