9 Exercises to Undo the Spinal Damage Caused by a Lifetime of Sitting

Cat-Cow Stretch This gentle yoga move increases spine flexibility and promotes blood flow. It involves alternating between arching your back and rounding it to release tension.

Child’s Pose A restorative yoga pose that stretches the spine, hips, and thighs. This pose helps to calm the mind and elongate the spine, providing relief from prolonged sitting.

Cobra Stretch Strengthening the spine and relieving lower back pain, the Cobra Stretch is excellent for counteracting slouched sitting posture.

Bridge Pose Bridge Pose strengthens the lower back and glutes, which are crucial for supporting the spine. This pose helps to reverse the effects of sitting by activating and stretching the hip flexors.

Spinal Twist Spinal twists improve spinal mobility and relieve tension in the back and hips. This simple move helps to realign the spine and reduce stiffness from sitting.

Forward Bend A forward bend stretches the spine, hamstrings, and calves. It also promotes relaxation and can help alleviate tension headaches caused by poor posture.

Hip Flexor Stretch Hip flexor stretches target the muscles that often become tight from sitting. This stretch helps to open up the hips and improve overall posture and mobility.

Wall Angels Wall angels improve posture by strengthening the upper back muscles. This exercise encourages proper alignment of the spine and shoulders, counteracting the effects of hunching over.

Plank The plank strengthens the core, which supports the spine and helps maintain good posture. A strong core is essential for reducing back pain and preventing injuries related to sitting.