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How to Strengthen Your Back

spine exercises

You may think resting is ideal for your back, since it provides some relief for the time being. However, moving is better for your back. This is why you should consider trying spine strengthening exercises daily.

Multiple reasons may motivate you to engage in these exercises. If you are suffering from severe lower back pain or are recovering from a back injury, spine strengthening exercises can be a good supplement to your healing. These spine health exercises may strengthen your spine and support your back and leg muscles.

Best spine strengthening exercises

Bridge Exercise

It a great spine exercise which not only strengthens your back muscles, but also supports your muscles in the back of the thigh and buttocks.

For this exercise, you will need to lie on your back with your knees bent, hands by your sides, and feet flat on the floor. Next, gently raise your buttocks and back muscles while letting your shoulders stay on the floor. Stay in this position for five to seven seconds and then return to a resting position. Repeat this exercise at least 10 times daily to strengthen your back.

Hip Crossover Stretch

Doing hip crossover stretches is one of the best ways to gain flexibility in your body. In this exercise, you will need to lie straight on your back with arms outstretched at your shoulder level. Make sure your palms are facing up with the back of your hands facing the floor.

With the strength of your hands, pull your right knee in the direction of your left shoulder. Hold this position for 20 to 30 seconds. This exercise will help you stretch your hips and buttocks. Repeat this procedure three times daily.

Abdominal Bracing

Abdominal bracing stabilizes the spine, tightens the abdomen muscles, and fully supports your back. For this exercise, you will have to lie on your back on a firm surface with your knees bent and feet flat and shoulder-width apart.

Gently lift your left knee up and allow it to touch your left hand. Stay in this position for at least 5 seconds and then return to your resting position. Now apply the same technique to your right leg and right hand. Continue to do this exercise from left to right and vice versa for 20 reps in total.

Partial Crunches

If you suffer from acute lower back pain, you must consider partial crunches. The exercise strengthens both your back and stomach muscles.

Lie straight with your knees bent and feet flat on a firm surface. Now put your hands behind your neck. Gently raise your shoulders off the surface. Inhale as you lift off your shoulders, hold this position for two to three seconds, and then return to your resting position. Repeat this exercise 10 to 12 times.

For more information on how to take care of your spine, check out why you need to be careful when picking up anything heavy here.