The core principles of spinal health maintenance are to strengthen the core muscles, lower back muscles, and shoulder and neck muscles around the spine—these muscles act as the natural protection for the spine. Meanwhile, it is essential to relax tense muscles and improve the physiological curvature of the spine. Choose low-impact exercises with controllable movements that avoid blind bending and twisting of the spine. Steer clear of strenuous exercises involving heavy load, high jumping, and rapid waist twisting.

Exercises can be divided into four categories:

• Core Stabilization (Essential Basic Training)
• Stretching and Relaxation (Relieve Discomfort)
• Low-Impact Aerobics (Boost Circulation)
• Targeted Strengthening (Precise Care for the Neck and Waist)

I. Core Stabilization (Top Priority, the "Support Foundation" of the Spine)

Core muscles (transversus abdominis, lower back muscles, pelvic floor muscles) are the key to maintaining the neutral position of the spine. A stable core fundamentally reduces spinal pressure, making these exercises a basic training suitable for all groups. The main movements are as follows:

1. Plank: Place your elbows shoulder-width apart, keep your body in a straight line without raising your hips or sagging your waist, and engage your core and lower back muscles. Hold for 30-60 seconds per set, complete 3 sets. This exercise focuses on training the transversus abdominis and core lower back muscles, and avoids excessive lumbar lordosis.
2. Glute Bridge: Lie on your back with your knees bent and feet flat on the ground shoulder-width apart. Push your hips upward with glute strength, keep your lower back in a straight line, hold for 2 seconds, then lower slowly. Do 15-20 repetitions per set, complete 3 sets. It mainly strengthens the gluteal muscles and lower back muscles, improves muscle weakness in the lower back caused by prolonged sitting, and relieves the pressure of lumbar spine suspension.
3. Bird-Dog: Get on your hands and knees (four-point support) at a 90° angle, slowly extend and lift your opposite arm and leg while keeping your body stable without twisting. Do 10 repetitions per side per set, complete 3 sets. This exercise precisely trains the deep stabilizing muscles of the lower back, corrects muscle strength imbalance on both sides of the spine, and is suitable for people with mild scoliosis and uneven lower back force.

II. Spinal Stretching and Relaxation (Relieve Tension, Improve Curvature)

Prolonged sitting and head-down posture can cause muscle spasm in the neck and waist and straightening of the spinal curvature. These exercises can relax muscles, stretch the spine and restore its flexibility, making them suitable for fragmented practice in daily intervals. The main movements are as follows:

1. Knee-to-Chest Hug: Lie on your back with your knees bent, hug your knees with both hands and gently press them toward your chest to feel the stretch in the lower back. Hold for 15-20 seconds per set, complete 3 sets. It relaxes the lower back muscles and relieves lumbar stiffness.
2. Cat-Cow Stretch: Get on your hands and knees (four-point support). Inhale to arch your back and lift your head (Cow Pose); exhale to round your back and lower your head (Cat Pose). Alternate slowly for 10-15 repetitions. It mobilizes the spine and relaxes the muscles of the lower back, shoulders and neck.
3. Wall Stand: Stand with your back against a wall, bend your arms at 90° and stick them to the wall, then move your arms up and down slowly to feel the stretch in your shoulders and back. Do 15 repetitions per set, complete 3 sets. It relaxes the shoulder, neck and upper back muscles, corrects slouching, and improves the straightening of the cervical physiological curvature.
4. Gentle Side Stretch: Stand naturally, raise one arm overhead and gently press it toward the opposite side to feel the stretch in the side of your waist. Hold for 15 seconds, switch sides, and complete 3 sets. It relaxes the lateral waist muscles and avoids the tendency of scoliosis caused by tense muscles on both sides of the spine.

III. Low-Impact Aerobics (Boost Whole-Body Circulation, Assist Spinal Care)

These exercises do not increase the burden on the spine, can improve cardiopulmonary function, and promote muscle blood circulation through mild body movements to avoid muscle stiffness. They are suitable as a daily aerobic match. The main movements are as follows:

1. Swimming (Freestyle/Breaststroke is optimal): Buoyancy in water reduces spinal load-bearing, and the strokes and kicks can comprehensively train the shoulder, back, lower back and core muscles. It is the golden exercise for spinal care, especially suitable for people with lumbar discomfort and overweight.
2. Brisk Walking/Jogging (on flat ground): Walk or jog at a constant speed on flat ground, keep your head up and chest out, and swing your arms naturally. It can train the lower back and lower limb muscles and promote circulation. Avoid climbing slopes, going downhill or sprinting (which increases spinal impact).
3. Tai Chi/Baduanjin: The movements are slow and gentle, focusing on the coordination of breathing and body. They can relax the whole body muscles, strengthen the control of the muscles around the spine, and improve body posture.

IV. Targeted Strengthening (Suitable for Prolonged Sitters/Head-Down Users)

Aiming at the high incidence of cervical and lumbar strain among office workers and people who often bow their heads, these exercises can precisely strengthen local muscles and prevent cervical and lumbar problems. The main movements are as follows:

1. Cervical Resistance Training: Place both hands on the back of your head, gently push your head against your hands while your hands provide resistance. Hold for 5 seconds per repetition, complete 10 repetitions. It strengthens the muscles around the cervical spine and avoids the straightening or reversal of the cervical physiological curvature caused by muscle weakness.
2. Superman Exercise: Lie on your stomach with your hands at your sides, engage your lower back muscles to slowly lift your head and upper chest (no need to lift too high, just feel the contraction of the lower back muscles). Beginners can place a pillow under the abdomen to avoid sagging the waist. It strengthens the upper back muscles and is suitable for lower back muscle weakness caused by prolonged sitting. Never lift suddenly or too high (which may injure the lumbar spine).
3. Single-Leg Glute Bridge (Variation of Glute Bridge): On the basis of the glute bridge, lift one leg, then push your hips upward with glute strength. Do 10 repetitions per side per set, complete 3 sets. It strengthens the gluteal muscles and lower back muscles, and improves pelvic tilt.

V. Spinal Care Exercises Exclusive for Teenagers (Prevent Scoliosis and Hunchback)

The adolescent spine is in the developmental stage. The focus is to improve body posture and strengthen muscles through exercises to prevent scoliosis and hunchback, with an emphasis on fun and persistence:

Skipping rope, basketball (basic dribbling and shooting, avoid intense confrontation), badminton (gentle racket swinging), pull-ups (assisted), and wall stand (keep the back of the head, shoulder blades, hips, calves and heels against the wall, engage the core muscles, hold for 5 minutes each time) can quickly correct slouching.

Key Warnings & General Precautions for Spinal Care Exercises

1. Avoid high-impact, heavy-load exercises with rapid waist twisting: Such as bungee jumping, high jump, heavy-weight squats/deadlifts, square dance/latin dance with rapid waist twisting, rugby, etc. These exercises can increase spinal pressure and damage intervertebral discs.
2. Perform all movements slowly and in control. Do not pursue excessive range or repetitions; focus on muscle engagement rather than spinal force. Stop immediately if discomfort occurs (such as soreness, numbness in the neck or waist).
3. Spend 5 minutes warming up before exercise (mobilize the neck, shoulders, waist, hips, wrists and ankles) to avoid muscle strain caused by exertion on stiff muscles.
4. Recommended frequency: Do core stabilization and stretching exercises for 10-15 minutes every day; do aerobic exercises 3-4 times a week for more than 30 minutes each time. Progress gradually and do not deliberately conduct high-intensity training.
5. If you already have scoliosis, lumbar disc herniation, cervical spondylosis and other problems, consult a doctor first before choosing any exercises.