Simple At-Home Exercises Recommended by Chiropractors to Protect Your Spine (Singapore Guide)

Keeping your spine healthy doesn’t need to be complicated. With long hours at the desk, prolonged screen time, and daily stresses, simple at-home exercises can help reduce pain, improve posture, and make your chiropractic adjustments last longer. These movements are safe, research-supported, and recommended by many chiropractors in Singapore, including our team at One Spine Chiropractic Singapore.

Always check with your chiropractor before starting new exercises, especially if you have existing injuries, osteoporosis, or are pregnant.

Core Exercises: Strengthen the Muscles That Support Your Spine

Your core functions like a natural support belt for your spine. Stronger core muscles help reduce pressure on the lower back and improve stability throughout the day.

Multiple studies show that simple, home-based core strengthening can reduce lower-back pain and improve daily function.

One of the most recommended routines is the McGill “Big 3”, designed for spinal stability:

1. Curl-Up (Spine-Safe Alternative to Sit-Ups)

• Lie on your back with one knee bent.
• Place hands under your lower back to support its natural curve.
• Lift your head and shoulders slightly, hold for a few seconds and relax.
• Repeat 5–10 times each side.

2. Side Plank (Beginner Version on Knees)

• Lie on your side supported by your elbow.
• Bend knees and lift hips to form a straight line.
• Hold 5–10 seconds, repeat 3–5 times.

3. Bird Dog

• On hands and knees, tighten your core.
• Extend one arm forward and the opposite leg back.
• Hold briefly, switch sides.
• Repeat 5–10 reps per side.

These exercises focus on spinal stability, not aesthetics. They are designed to keep your spine supported during daily activities.

Easy Neck & Shoulder Stretches to Combat Tech Neck

Tech neck is increasingly common among office workers, students, and commuters in Singapore. Research shows that regular stretching helps reduce neck pain, correct posture, and improve comfort.

Try these stretches 2–3 times daily:

1. Chin Tucks

• Sit or stand tall.
• Pull your chin straight back (a gentle “double chin”).
• Hold 3–5 seconds, repeat 10 times.

This helps to counter forward-head posture.

2. Side Neck Stretch

• Tilt your head toward one shoulder until you feel a stretch.
• Lightly rest your hand on your head to deepen the stretch.
• Hold 15–20 seconds per side.

Regular practice helps decrease neck tension and stiffness.

3. Shoulder Blade Squeezes

• Sit or stand tall.
• Pull shoulder blades down and back.
• Hold 5 seconds, repeat 10–15 times.

This strengthens postural muscles that prevent rounded shoulders.

Gentle Mobility for a Stiff Lower Back

Daily mobility work prevents the lower back and hips from tightening up, especially after long hours sitting. Studies show that simple movement routines combined with education are more effective than rest alone.

1. Cat-Cow

• On hands and knees, slowly arch your back (cat), then gently lower it (cow).
• Repeat 8–10 times.

2. Pelvic Tilts

• Lie on your back with bent knees.
• Flatten your lower back into the floor, hold 3–5 seconds.
• Repeat 10–15 times.

3. Hamstring Stretch (Using a Towel)

• Lie on your back.
• Loop a towel behind one thigh and gently straighten the knee.
• Hold 15–20 seconds per side.

Flexible hips and legs reduce strain on the lower back.

How Often Should You Do These Exercises?

Studies emphasise consistency over intensity for long-term spinal health. Here's a simple guideline:

• 10–20 minutes a day
• Split into short sessions (morning, mid-day, evening)
• Move gently
• Stop if you experience numbness or tingling

Why Your Chiropractor Wants You to Keep Exercising at Home

Studies emphasise consistency over intensity for long-term spinal health. Here's a simple guideline:

• 10–20 minutes a day
• Split into short sessions (morning, mid-day, evening)
• Move gently
• Stop if you experience numbness or tingling

While chiropractic adjustments in Singapore can help realign your spine and restore optimal nervous system function, your muscles and joints need ongoing support between visits.

Home exercises help you:

• Support and maintain your chiropractic adjustments
• Reduce flare-ups
• Improve posture and daily movement
• Strengthen weak areas contributing to pain

Long-term studies show that patients who continue simple exercises experience less pain, fewer relapses, and better spinal function over time.

For a personalised exercise plan or a guided demonstration, book a consultation with our team of experienced chiropractors at One Spine Chiropractic Singapore today: https://www.onespine.sg/contact-us