Does your back feel stiff or do you find it difficult to maintain good posture during the day? The solution does not always lie in medical treatment. Sometimes, it all starts with simple exercises you can do at home to strengthen the spine.
In this article we will show you easy, safe and effective movements that will help you prevent pain and improve your postural health.
Why is it important to strengthen the spine?
The spine supports our entire body. When the muscles surrounding it are weak, it is easier for them to appear:
- Low back pain
- Bad posture
- Stress injuries
- Body fatigue
According to the Harvard Medical School, maintaining good muscle strength in the medial zone significantly reduces the risk of chronic injuries (see article).
5 simple exercises to strengthen your back
1. Bridge
- Lie on your back, bend your knees, and slowly raise your hips.
- Hold for 5 seconds and lower.
- Do 10 repetitions.
Cat-Cow (Cat-Cow)
- In a four-point position, arch your back upward and then downward.
- Inhale and exhale with the movement.
- 10 gentle repetitions.
3. Iron
- Lean on your elbows and toes.
- Hold abdomen firm for 20-30 seconds.
- Do 2-3 sets.
4. Bird-dog (Cross extension)
- From four points, stretch one leg and the opposite arm.
- Hold for 5 seconds and switch.
- Make 10 per side.
5. Wall stretching
- Lean your entire back against a wall.
- Slowly raise and lower your arms as if you were doing “angels”.
- Repeat 10 times.
👉 If you already have discomfort, this article may help:
Chiropractic low back pain relief tips
When to seek professional help?
If your pain does not improve or you experience chronic stiffness, it is advisable to combine these exercises with a chiropractic evaluation. At ChiroDuo, our doctors can provide you with specific adjustments and a personalized routine to care for your spine.
Conclusion:
With just a few minutes a day, these simple exercises can make a big difference. Your back will thank you with more mobility, less pain and better posture.
