Exercises For A Stronger Spine

Updated: April 29, 2026

Spine stretching exercise

In this article

    In this article

      Written By Cat Buckley

      About the Author

      Cat Buckley, BS, PGDip, is a yoga for osteoporosis teacher and leader of The AlgaeCal Community.

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      Simple, at-home movements designed to support spinal strength.

      When bone density drops, the spine is often one of the first places affected. That’s because the weight-bearing parts of your vertebrae are made up largely of trabecular bone. That’s a spongy type of bone that responds quickly to both bone loss and the right kind of physical stimulus.

      When you don’t challenge your spine, it weakens.
      But
      When you challenge your spine, it strengthens.

      To help you apply that stimulus safely, we’ve put together a short routine of targeted spine exercises that combine gentle strengthening and controlled stretching. These movements are designed to support spinal stability, encourage healthy loading, and help reduce fracture risk without putting unnecessary strain on your back.

      They’re simple.
      They’re effective.
      And they can be done in the comfort of your own home.

      Click below to get started.

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      1. Cheryl Dine

        March 21, 2026 , 6:24 pm

        Thanks. I found a few more to add to my exercise routines! I take my AlgaeCal too.

      2. Yoori AlgaeCal

        March 23, 2026 , 4:29 am

        That’s great to hear, Cheryl! Love that you’re staying consistent with your exercises and your AlgaeCal—that combination can make such a difference over time. Keep up the amazing work 🙂
        – Yoori

      3. Brenda

        March 22, 2026 , 4:34 am

        Hi, I accidentally deleted a programme from your site. I tried to get it back without success sadly. It was a long video and the lady went through all the exercises SLOWLY which was great. I wonder whether it’s possible to have that video clip please?

      4. Shelley

        March 22, 2026 , 8:42 am

        It must be made known your exercises are only for those who have had no compression fractures or have none currently. Every one of these exercises engages the spine directly, stretching and compressing, creating an environment for a fracture. Do the research.

      5. Yoori AlgaeCal

        March 23, 2026 , 4:29 am

        Thank you for sharing this, Shelley—you’re absolutely right that safety needs to come first.

        Everyone’s situation is different, especially when there’s a history of fractures, and certain movements may not be appropriate for everyone. That’s why we always recommend checking in with a healthcare provider or physical therapist before starting new exercises, to ensure they’re safe for your specific condition.

        We really appreciate you highlighting this for the community! 🙂
        – Yoori

      6. Margaret Torres

        March 22, 2026 , 2:05 pm

        Small of back and cocsic bone pain

      7. Yoori AlgaeCal

        March 23, 2026 , 4:36 am

        Hi Margaret, I’m sorry you’re dealing with that—it can be really uncomfortable.

        For anyone experiencing lower back or tailbone pain, especially when it’s ongoing, it’s important to be cautious with spine-focused exercises. We always recommend checking in with a healthcare provider or physical therapist first to make sure the movements are safe for your specific situation.

        Please feel free to give us a call at 1-800-820-0184 (US & Canada Toll-free) if there’s anything we can do to support you!

        Wishing you some relief soon.
        – Yoori

      8. E Rees

        March 23, 2026 , 12:52 pm

        After the 30 day Free Trial is there a charge or charges for the Spine Strengthening Exercises going forward?

      9. Sue Hunt-Hibbard

        March 23, 2026 , 1:46 pm

        l would love to be part of this but l don’t have a Facebook account

      10. Yoori AlgaeCal

        March 24, 2026 , 1:02 am

        We totally understand, Sue! 😊 Not everyone is on Facebook, and that’s absolutely okay.

        While our community is currently hosted there, we also share plenty of helpful bone health tips, exercises, and resources on our blog HERE and YouTube channel HERE that you can access anytime.

        And of course, our friendly Bone Health Consultants are just a phone call away at 1-800-820-0184 (USA & Canada toll-free) if you have any questions! 🙂
        – Yoori

      11. Jennifer Castro

        March 24, 2026 , 7:10 pm

        The demonstration of the side plank has an error in it. I believe her arm positioning is different when she shows how to do the exercise the first time versus the second time when she switches sides. This is very confusing and I would recommend that it be modified and revised so that people do not get injured.

      12. Coral

        March 25, 2026 , 2:17 pm

        Thank you so much for sharing your feedback, Jennifer—we really appreciate you pointing this out 🙂

        I’ve passed this along to our team so they can review and make any needed improvements to ensure the exercise is clear and safe for everyone.
        – Coral

      13. Marcia Whitter

        March 25, 2026 , 4:57 pm

        Although I was very active and in great shape when I was younger, I now find that exercises like these are too hard for me. I’m in my 70s. Have you developed a program that starts a little less strenuously?

      14. Tami Priddell

        March 26, 2026 , 6:39 am

        if I have a subscription to alge collagen wil cost be waived after the trial?

      15. Bee AlgaeCal

        March 26, 2026 , 11:36 am

        Thanks for reaching out about your subscription, Tami!

        The cost of the AlgaeCal Collagen subscription is the same from month-to-month, so it’ll continue at the monthly price of $49 + tax. You’re welcome to review the full details of our Subscribe & Save program HERE.

        Rest assured, this is completely flexible, so you can pause your orders or make any adjustments whenever you need! If you need help with this, feel free to call our Bone Health Consultants at 1-800-820-0184 (USA & Canada toll-free) or email [email protected], we’ll be happy to assist. 🙂
        -Bee

      16. Carolyn Lamar

        March 31, 2026 , 7:24 am

        I have been an Algae Cal customer for a couple of years niw and I never knew about this youtube perk. How do I sign up?

      17. Yoori AlgaeCal

        March 31, 2026 , 3:28 pm

        Great to hear from you, Carolyn! 🙂

        You don’t need to sign up to watch our YouTube videos—they’re completely free and open to everyone.

        The community we mentioned is actually on Facebook. If you have an account, you can join HERE.

        Hope to see you there! Feel free to reach out at 1-800-820-0184 (USA & Canada toll-free) if you need any further assistance – we are happy to help!
        – Yoori

      Written By Cat Buckley

      About the Author

      Cat Buckley, BS, PGDip, is a yoga for osteoporosis teacher and leader of The AlgaeCal Community.

      This article features advice based on cutting-edge research from our industry experts to give you the best possible information to support your bone-building journey.

      Lara Pizzorno
      MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
      Dr. Liz Lipski
      PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
      Dr. Emma Gasinski
      PT, DPT, RYT - Physical therapist and certified yoga teacher with a Doctorate in Physical Therapy from Rocky Mountain University of Health Professionals,
      Dr. Lawrence (Larry) A. May
      MD, FACP, Harvard Medical School Graduate, Physician, Author, Public Speaker - Doctor of Internal Medicine at Providence Cedars-Sinai Tarzana Medical Center and author of several articles and books, including the widely utilized and best selling medical textbook Primary Care Medicine,
      About Our Bone Health Alliance Team

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