​Strengthening your spine through exercise
     Almost everyone will eventually encounter back pain during their lifetime. Back pain can become common for individuals who are active from a young age, with spinal issues potentially starting as early as 29.
     If you have a spinal condition or are recovering from an injury, certain exercises can aid in reducing pain and avoiding additional harm to your spine.

Bridge
     Completing a bridge is fairly simple. Lie on your back on a mat with your knees bent and spaced apart at shoulder width. Lift your hips, buttocks, and back slowly off the ground while ensuring your shoulders remain in contact with the floor. Your body should form a slanted line from your knees to your head. Maintain this posture for five seconds before going back to the initial position. Repeat the motion as many times possible, then do two additional sets.

Single Knee Tuck & Pull
     Lie on your back with both legs bent at the knees. Make sure your feet are firmly grounded. Grab your left knee with both hands and pull it closer towards your torso. Maintain the posture for 15 to 20 seconds before letting go. Change legs and perform the identical action. Do this 3-4 times on each leg. This exercise is gentle on the body and works both the hamstring and core muscles.

Abdominal Curl-Ups
     Lie on your back with your knees bent and arms alongside your body. Lift your head and shoulders until your shoulder blades are no longer touching the floor. Wait briefly, let go, and then do it again 10 times for three sets. Curl-ups are much like crunches, and when performed correctly, they can help avoid putting too much pressure on your lower back.

Birddog Exercise
     Assume the all-fours position by placing your hands and knees solidly on the floor. Engage your core muscles. Raise and elongate one leg behind you while lifting the opposite arm in front of you at the same time. Maintain the stance for 5 to 10 seconds. Return to a position with all limbs on the ground, and then perform the same action using the opposite arm and leg. If you are new to working out, you might want to start by stretching either your arms or legs separately instead of lifting both at the same time until you feel steady on your feet.

Wall Sits
     Position yourself 10 to 12 inches away from a wall and proceed to lean back until your entire back is against the wall. Gradually lower your back until your knees are bent at a 90-degree angle and you are seated. Maintain the position for ten seconds before gradually moving back up the wall. Do the wall sit repeatedly for five to 10 sets.

     Before starting a weight training routine focused on strengthening your back, it is advisable to consult with a professional if you are unfamiliar with these exercises.

     Gentle exercises like water therapy, walking, and stationary biking are also advantageous for the health of the back and spine. Before starting any exercises for spine health, consult with a knowledgeable chiropractor. A physician can assist in identifying which spine health exercises will positively or negatively impact your back pain, and offer alternative options to maintain your overall health.