Some experts claim that proper spinal alignment is the most important key to overall good health. Your spinal alignment certainly does affect other bones and joints in your body, from hips to neck, and being out of alignment can result in anything from a tired, stuffy feeling to downright pain. Improving your spinal alignment is possible with several easy-to-perform exercises and stretches in the comfort of your own home.
Step 1
Wear comfortable clothing and sit in a chair. Lift your chest and straighten your shoulders. Move your head back as though you are trying to touch an imaginary wall with the back of your head. Hold this position for ten seconds, relax and repeat up to eight times. Do this at least three times per day or more often if it brings you relief. Repeat while sitting on an exercise ball to strengthen your core muscles at the same time.
Step 2
Stand with your feet shoulder width apart. Stretch your right arm up toward the ceiling and lean over to the left as far as you can without losing your balance or overstretching. Avoid bouncing at all times. Gradually increase the stretch by allowing the weight of your upper body to pull you toward the floor. Hold the stretch for up to 30 seconds then stand up straight, let your arm fall to your side and breathe deeply. Repeat with the left arm and perform 20 times in each direction. Repeat while holding an exercise ball with both arms over your head.
Step 3
Enroll in a local Pilates or yoga class with an expert instructor. Realigning your entire body while stretching, these exercises will relax you tremendously. Using Pilates or yoga techniques in your everyday exercise program will also strengthen all the muscles in your back and neck.
Step 4
Visit your chiropractor for an adjustment. Ask your chiropractor about techniques and equipment that can help you realign your spine while at home.
Step 5
Purchase a lumbar brace if exercise and chiropractic treatments do not improve your spinal alignment. Finding the proper fit for a brace is quite easy with the help of your doctor, chiropractor or qualified physical therapist. Experiencing immediate relief is possible with the use of these braces, and over time your spine and the associated muscles can be "retrained."
Tips and Warnings
- When doing everyday activities such as reading, working on the computer, washing dishes, driving and sewing, remind yourself frequently to sit up straight and hold your head in alignment with your shoulders. Don't give up if you don't notice results immediately. Remember that it probably took many years for your spine to get out of alignment and all exercises or therapies must be given time to work.
Things You'll Need
- Comfortable clothing
- Sturdy chair
- Exercise ball
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