A progressive curvature of the spine is a common feature of aging, according to a 2002 study published in the journal "Clinical Biomechanics." A stooped posture can cause can cause a host of issues, including muscle pain, compression between the vertebrae and constricted breathing. Likewise, compression of the low back can lead to sciatica and ruptured discs. Exercises that stretch and elongate the spine help to counteract the postural habits that cause spinal curvature. Consult your doctor before trying any new exercise regimen.
Stretch Lying
Stretch lying is a great exercise to try if your back is very tight and you are concerned about injury. This exercise works to flatten your spine, undoing habitual bad posture and helping the muscles gently elongate over time, according to Esther Gokhale, founder of Esther Gokhale Wellness in Palo Alto, California, and author of "8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back." It requires a flat surface like the floor or a very firm mattress. While sitting up, place a pillow under your knees. Lower your upper body onto your elbows. Beginning with your low back, roll onto the floor or bed one vertebra at a time, until you are lying flat. Lengthen your neck by tucking in your chin. Move your shoulders down and away from your ears. Straighten and relax your legs onto the pillow. Hold the position for a few minutes or longer.
Sphinx Pose
Most people hunch forward throughout the day --- especially when working at a desk job or using a computer. Because it involves opening the chest and expanding the spine in the opposite direction of the hunch, the yoga posture called Sphinx Pose can help to give back muscles a break, over time reversing the curvature. To perform Sphinx Pose, lie on your belly with your elbows propping you up. Keep your shoulders dropped as you push into the floor with your elbows and forearms to lift your collarbones and expand the chest. Relax your low back and legs. Hold for five breaths. This pose opens the upper back, but shouldn't compress your lower back, according to the website Tofino Yoga.
Qigong Stretch
The ancient Chinese art of qigong combines deep natural breath work with relaxed spinal elongation to produce a longer, stronger spine. The powerful combination of mental focus and relaxation allows the postural muscles to elongate without triggering them to contract, argues Chris Jarmey, director of the European Shiatsu School and author of "The Theory and Practice of Taiji Qigong." Take a basic qigong stance by standing with your feet parallel and shoulder width apart. Relax the low spine down. Your knees should be soft, not locked. Gently straighten your spine by pushing the top of the head up toward the ceiling. From this position, inhale and push the feet into the floor to make yourself taller as you raise your hands up above your head. Keep your shoulders dropped and relaxed down. Try to make the push, inhalation and expansion of the spine happen all together. Exhale, allowing the hands to fall back down to your sides. Repeat.
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