You’re tired of going to bed with pain in your back and waking up with the same pain. You’re ready for relief, but without having to suffer the harmful effects of painkillers.

You’re not the only one in this situation. Research shows that a few years ago, more than 20% of adults in the United States suffered chronic pain. Meanwhile, 8% of adults had chronic pain that was considered to be high impact.

The good news? You can take steps to boost your spine health, which is an important factor in determining how well you are able to stave off back pain.

Here’s a rundown of spine health exercises that can help with preventing back pain. Be sure to talk to your doctor before performing any new exercises.

Ready? Let’s get started!

Sitting and Standing

One of the most effective exercises for addressing or preventing back pain is to stand up, then sit down.

First, sit down in a chair. Then, stand without using your hands. Finally, sit down.

You might view this exercise as challenging at first, but the more you do it, the easier it will become. This exercise will ultimately increase your circulation and shift pressure from the lower back, thus providing you with pain relief.

Stretching Your Back’s Middle Section

Yet another helpful exercise for strengthening your spine involves stretching your back’s middle section. You can do this while you are standing or sitting, and feel free to do it any time of the day.

To do this exercise, extend one of your arms so that it is straight on your front side. Then, with the other hand, pull your stretched arm across the chest tightly. Hold this position for five seconds.

Afterward, repeat this motion with your other arm. The point of this exercise is to release any tension you’re feeling in your upper back and shoulder. When performing the exercise, be sure to inhale and exhale normally.

Rotating Your Head

Finally, practice rotating your head to improve your spine health. It’s best to do this exercise when you are standing, but be sure to hold onto the back of a chair for stability.

To perform this exercise, allow your head to fall forward. During the next 2-3 seconds, inhale and exhale.

Next, allow your head to fall back, and begin inhaling and exhaling again. Afterward, your head should fall left. Hold this position, and breathe in and out again.

Your next step is to allow your head to fall right, then breathe in and out.

Do this exercise 2-3 times in a row. This will help you to release tension in your shoulders and neck, thus directly impacting your spine’s health.

How We Can Help You to Improve Your Spine Health

At Busch Chiropractic Pain Center, we are a leading provider of spine health services. We have successfully provided relief for thousands of patients suffering from back pain as well as neck pain and neuropathy.

Get in touch with us to learn more about how our team can help you to get your back, back this year.