As a chiropractor practicing in Melbourne CBD for over 15 years, I’m always on the lookout for simple yet effective exercises my patients can do at home to support their spinal health. One of my top recommendations is the humble plank. 

Planks offer a multitude of benefits for your spine, including strengthening your core muscles, improving posture, increasing flexibility, alleviating back pain, reducing the risk of injury, and enhancing balance and coordination. 

By engaging multiple muscle groups simultaneously, planks provide a comprehensive workout that supports your spine’s natural alignment and stability. Incorporating plank variations like side planks, plank walks, and planks with leg lifts can further target specific areas and add challenge to your routine. 

Whether you’re looking to prevent or manage back pain, improve your posture, or simply maintain a healthy spine, making planks a regular part of your exercise regimen can work wonders for your spinal well-being.

Top 6 Benefits of Planks for Your Spine Health

6 Benefits of Planks for Your Spine Health

1. Planks Strengthen Your Core

Your core muscles, including your abs, obliques, and lower back, play a crucial role in supporting and stabilizing your spine. Planks are one of the best exercises for comprehensively strengthening the core as they engage all these muscle groups simultaneously. A strong core takes pressure off your spine and allows it to maintain its natural curves.

2. Improved Posture

Poor posture is a common culprit behind many spinal issues I treat at my Melbourne CBD clinic, from neck strain to lower back pain. The good news is that doing planks can significantly improve your posture!

Planks strengthen the muscles of your back, chest, shoulders, and neck that are essential for maintaining good alignment. With a stronger core and upper body, you’ll find it easier to sit and stand tall with your shoulders back and spine in a healthy, neutral position.

3. Increased Flexibility

While they may not look like a stretch, planks are fantastic for increasing flexibility in your posterior chain. Getting into the plank position lengthens your hamstrings and the arches of your feet.

Tight hamstrings in particular are notorious for tugging your pelvis out of alignment and straining your lower back. The gentle stretching planks provide can alleviate this tightness.

4. Alleviate Back Pain

Many of my patients are surprised to learn that crunches and sit-ups, while beneficial for the abs, can actually aggravate back pain by pushing the spine against the floor. In contrast, planks allow you to strengthen your core without this added stress on your back.

What’s more, the improved core strength and posture that planks promote can go a long way in both alleviating and preventing chronic back pain. I’ve seen firsthand the incredible impact a consistent planking routine can have for my patients dealing with chronic back issues.

5. Reduced Risk of Injury

Beyond alleviating existing back pain, regularly doing planks can help prevent future spinal injuries. That’s because planks don’t just strengthen your core; they also work your shoulder, arm, and leg muscles.

This full-body conditioning improves your balance and stability, making you less susceptible to falls and other accidents that could damage your spine. Planks also enhance your body’s ability to maintain proper alignment during dynamic movements, reducing your risk of tweaking your back during sports or daily activities.

6. Better Balance and Coordination

Speaking of balance, did you know that planks can actually rewire your brain-to-muscle connection? The intense focus required to hold a plank engages your cerebellum and parietal cortex—two areas of the brain integral to balance and coordination.

Over time, this neurological training can sharpen your proprioception (awareness of your body’s position in space), leading to more graceful, aligned movement patterns that are gentle on your spine. For my elderly patients and those with balance issues, I often recommend incorporating planks into their routines to reduce the risk of spinal injuries from falls.

How to Perform the Perfect Plank

Proper form is key to reaping the spinal benefits of planks. Here’s how to do them correctly:

  1. Begin in a push-up position with your palms and toes on the ground
  2. Keep your back straight, core engaged, and head in line with your spine
  3. Hold for 15-30 seconds to start, gradually working up to 2 minutes
  4. To modify, drop down to your forearms or try side planks to target your obliques

Plank Variations for Spinal Health

Once you’ve mastered the basic plank, try these variations to further challenge your core and support your spine:

  1. Side Plank: Lie on your side and lift your body off the ground, forming a straight line from head to toe. This variation targets your obliques, which are crucial for spinal rotation and stability.
  2. Plank with Leg Lift: From a standard plank position, lift one leg a few inches off the ground. Hold for 5-10 seconds, then switch legs. This adds an extra balance challenge that engages your deep core muscles.
  3. Plank Walk: Start in a plank position with your hands directly under shoulders. “Walk” your hands forward a few inches, then walk your feet forward to meet them. Continue for 10-15 steps, maintaining a strong plank throughout.

As your Melbourne CBD chiropractor, I’m committed to helping you achieve and maintain optimal spinal health. If you’re dealing with persistent back or neck pain, postural issues, or other spinal concerns, don’t hesitate to schedule an appointment at Flynn Chiro. Together, we’ll create a personalized care plan to get you feeling your best—which just might include some planks!