A healthy straight spine isn't really straight at all. A straight spine means a spine that curves naturally. If the spine is curved excessively or not curved enough, then there's a problem. The main issues typically involve lordosis, kyphosis and/or a posterior pelvic tilt. These common problems can be corrected to some degree with specific exercises.
Posterior Pelvic Tilt
A posterior pelvic tilt is what it is called when your spine is too straight. Stretching exercises help the spine return to its natural, "straight" position. Stretching the glutes, abs and hamstrings help correct a posterior pelvic tilt.
To stretch your glutes, lie on your back with both knees bent. Cross your right foot onto your left thigh and pull your left leg toward your chest. Repeat on the other side.
To stretch your hamstrings, sit on a stability ball with your legs extended straight in front of you. Flex your feet and reach for your toes.
To stretch your abs, lie on your stomach and place your hands next to your shoulders on the floor. Press your arms straight as you lift your head and chest toward the ceiling. Look up and let your back curve in a "C" shape.
Lordosis
Lordosis is the opposite of a posterior pelvic tilt. It is sometimes called an anterior pelvic tilt because your pelvis tips forward causing your lower back to arch excessively and makes it look like you are sticking your butt out. Strengthening and stretching exercises can help correct lordosis. These include crunches to strengthen the abs and the knee to chest stretch for stretching the lower back.
To perform a crunch, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. Then, curl your neck and shoulders off the floor as you squeeze your abs. Lie back down slowly.
To stretch your lower back, lie on your back and pull your knees in toward your chest. Wrap your arms around your shins to hug your knees and hold the stretch for the desired amount of time.
Kyphosis
Kyphosis is a condition by which the upper back is rounded. Sometimes this is referred to as a hunch back. Strengthening the muscles that extend the thoracic spine, including the erector spinae (lower back) and the lower trapezius, will help correct kyphosis. Use a spine extension/hyperextension weight machine to strengthen these muscles.
To perform this exercise, sit on the machine and slide your back flat against the pad. Place your feet on the floor with the knees bent. Cross your arms on your chest. Then, push back against the pad without moving the lower body. Bend forward at the waist to complete one rep.
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