Exercises To Help Straighten The Spine

Weak muscles, injuries, tight muscles and degeneration can pull the shape of your spine out of alignment. While you can't correct every issue, your spine may become straighter with exercises. Stretching exercises may help release tension that might be pulling your spine away from its natural curves. When your spine is curved in all the right places, it's said to be straight because you can stand tall with proper posture.

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is an exercise that may help alleviate lordosis, which is a condition where the pelvis tilts forward and the lumbar spine curves too much. If your lower back arches beyond the normal curvature of the lumbar spine, you have lordosis. This condition is a common postural distortion of the back. Stretching your hip flexors will allow these tight muscles to return to their normal length instead of pulling the front of your pelvis forward.

To perform this exercise, kneel on the floor with your right knee up and your left knee on the floor. Interlace your fingers and rest them on your right quad. Scoot your left knee back so you're in a low lunge position. Keep your spine straight and bend your right knee as you shift your hips forward and tuck your tailbone. As you hold this position, you should feel a stretch in your left hip. Switch legs and repeat.

Seated Glute Stretch

The seated glute stretch releases tension in your gluteus maximus, which is your buttocks' largest muscle. This exercise works well if you have a posterior pelvic tilt, which is the opposite of lordosis and much less common. The lumbar spine in a posterior pelvic tilt loses its curve. While a posterior pelvic tilt likely isn't a result of weak muscles, tight glutes can contribute to this condition.

To perform the seated glute stretch, sit in a chair with your feet on the floor. Rest your right ankle on top of your left quad. Rest your right hand on top of your right knee, and your left hand on top of your ankle. Bend forward at the waist to stretch your right glute. Switch legs and repeat. Tilt your pelvis forward for a more intense stretch.

Ball Squats

Ball squats strengthen your core and quads, making it a helpful exercise for correcting lordosis. Ball squats require a stability ball.

Stand against a wall with a ball behind your pelvis. Place your hands on your hips and straighten your legs. Bend your knees and push your hips into and under the ball as it rolls up your back. Lower your body until your knees make right angles. Press through your heels and squeeze your glutes to return to your starting position.

Leg Curl

The leg curl exercise strengthens your hamstrings. Weak hamstrings contribute to lordosis.

Sit on a leg curl machine and slide your knees under the lap pad. Bend your knees slightly and place the back of your ankles against the bottom leg roller. Secure the lap pad. Bend your knees and press back against the leg roller. Raise your legs to return to your starting position.