Friday, August 30, 2013

Free Workout Friday: 3 Daily Exercises for a Healthy Back

Everyone needs a healthy back in order to enjoy life!

The vertebral column serves two main purposes. 

  • The vertebrae are support for the body's frame, keeping it standing upright. It connects the head to the rest of the body.

  • To serve as protection for the spinal cord. The bony rings surround the sensitive spinal canal, which transmits the body's electrical transmissions from the brain to the rest of the body.
The back (spine) has many different parts working together:  muscles, ligaments, discs, cartilage, bone, nerves and fluid.  Because if its' complexity, the back can experience many different problems ranging from bulging discs, degenerative discs, herniated discs, stenosis and arthritis, pinched nerves, and more.  Please see your doctor if you are experiencing any signs of back pain.

Injury aside, a healthy back SHOULD be able to move in the following directions:
  • forward/backward
  • side to side
  • twist
When is the best time to do these exercises?  Many people need to do these exercises first thing in the morning, after getting out of bed.  Others need to do them throughout the day, as tension and daily activities take a toll on the back and supporting muscles.

These exercises are meant as general range of motion stretching exercises and are not intended to replace exercises for strengthening the back (and abdominals).  If you are new to exercise and/or these exercises, repeating them once or twice should be sufficient.  As you get more flexible, you can increase your range of motion, the duration that you hold each stretch, and the number of times you do each of them.  Most people will spend about 5-10 minutes just stretching out their backs once or twice a day, as necessary to feel good.

Take a look at my Pinterest page, or the resources page of my website for more great exercises, and, if you have any questions, please don't hesitate to contact me at

Living 365fitt,

365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!


  1. I think this is the best exercise for back great sharing author :)

    Stretching exercises with pictures

  2. Its a simple joy to visit your blog from time to time and uncover a good nugget of health information. This article is no exception. Very informative and second in stellarness ONLY to the back pain article you wrote some time ago. Many grattitudes to you my friend. back pain exercise explanation

  3. I have a book full of exercises and foods that are good for your spine.

    Spinal Stenosis Symptoms Encino