In-Home Exercises for a Stronger Back

Imagine having the strength and resilience to conquer each day with a powerful and healthy spine. As your partner in health, we believe that your spine, the literal backbone of your body, deserves attention and care to support you through life’s adventures.

Here are seven easy, at-home exercises you can do to support your spine.

Pelvic Tilts: This simple exercise helps to engage the core muscles and stabilize the lower back. By lying on your back, knees bent and soles of the feet on the floor, gently rock the pelvis from top to bottom.  Be conscious of not increasing the weight through your feet; it’s a gentle rocking done with the intrinsic muscles around the core.  The goal is increasing the micro movement of the joints that often stay locked throughout the day. This restores normal motion and posture of the pelvis.

Cat-Cow Stretch: A classic yoga move, the cat-cow stretch promotes flexibility and mobility in the spine. This gentle, flowing motion can provide relief from tension and improve the overall health of the back.

Plank Pose: Engaging multiple muscle groups, the plank pose is an effective way to strengthen the core and support the entire spinal column. This can be done on the hands or the forearms, but make sure you activate the arms by grounding into the floor with hands or forearms to stabilize the upper back… no sagging between the shoulders.

Bird Dog Exercise: By extending one arm and the opposite leg while balancing on all fours, you can enhance stability and promote coordination, which contributes to a healthier, more resilient spine.

Bridge Pose: This yoga posture targets the lower back, gluteal muscles, and hamstrings, offering a fantastic opportunity to fortify the muscles that play a crucial role in posture and spinal support.

Superman Exercise: Named after the iconic hero, this exercise involves lying face down with arms overhead, then lifting the arms from the shoulders.  Then similarly rest the arms, lifting the legs while lengthening your low back and tucking your tailbone forward.  These are generally small movements.  When that becomes less challenging, lift both arms and legs simultaneously, (still tucking your tail) to engage the entire back.  This can help build strength, stability, symmetry and co-ordination of function; all necessary for healthy movement.

Seated Spinal Twist: While seated, gently rotate the spine, keeping both right and left buttocks’ equally weighted into your seat and neither knee sliding forward. This combats stiffness, promoting better overall spinal health and mobility.

By incorporating these exercises into your routine, you can actively contribute to the strength and resilience of your back. Another essential for keeping your spine in great shape is to visit us for a checkup!