Without doubt, exercising is one of the best ways to lower and prevent backache. Moreover, working out regularly is an excellent way to strengthen your legs and arms, as well as the core.
Research also shows that workout boosts the blood flow in the low back area and thus, decreases stiffness and speeds up the healing.
Knowing the benefits of regular exercise for a healthy back, in today’s article, we decided to share the 7 best exercises for a strong back and low back pain.
7 Best Exercises to Strengthen the Back
- Knee-to-chest stretch
Lie down on the floor on your back and bend the knees. Keep the feet flat on the floor. With both hands, pull one knee in towards your chest. Hold this pose for 5 seconds and press the abs tightly and push the spine gently into the floor. Now, go back to the primary pose and do the same with the other leg. Do 3 to 4 reps with each leg, twice per day.
While lying on the ground, bend your knees and put the feet flat on the floor, hip-width apart. Press the feet to the floor and keep the arms by your sides. Begin raising the buttocks until your body is in a straight line from the shoulders to the knees. Squeeze the buttocks while the shoulders are on the floor. Gradually lower the buttocks and rest for a couple of seconds before the next repetition. Do 2 sets of 15 reps.
- Pelvic tilt
Lie on the floor and twist the knees while the feet are flat on the floor. Put the arms by the sides. Arch the lower back gently and push your belly out. Stay in the pose for 5 seconds and relax. Flatten your back and pull in the belly towards the floor. Stay for 5 seconds in the pose and relax. Elevate the daily reps and build up to 30.
- Cat/cow pose
While on all floors, arch the back while pulling the belly up towards your spine. Then, relax and sag the abdomen towards the floor. Go back to the primary pose and do 5 reps, twice per day.
- Partial curls
While lying on your back, bend the knees while keeping the feet flat on the floor and hip-width apart. Cross your hands over the chest and take a deep breath. While breathing out, pull in the stomach and gently raise your shoulders and head 2 inches from the ground. Keep the neck aligned with your spine. Stay in the pose for 5 seconds before going back to the primary pose. Do 3 sets of 10 reps.
- Seated rotational stretch
While seating on a chair without arms, put the feet flat on the floor and twist at the core on your right while the hips remain square and spine tall. Now, place the hands behind your head or put the left hand on your right knee. Stay in the pose for 10 seconds before you do the same exercise on the other side. Do 5 reps on each side, twice per day.
Lie with the face down on the ground and stretch out the arms in front of your body while the legs are stretched out flat on the floor. Now, engage your core and elevate the hands and feet at the same time so that there is approximately a 6-inch gap between them and the ground. Pull in your belly and lift it off the floor. Make sure the head is straight. Keep your gaze into the floor to prevent neck injury. Stay in the pose for 2 seconds before going back to the ground. Do 10 reps.