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 back, 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 and gently tilting the pelvis, you can gradually build strength in the muscles that support the spine. These can also be done seated on an exercise ball or exercise disc.

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. (Note: If you are pregnant, avoid the “cat” part and focus on more of a cow-table movement to maximize the room in your pelvis for baby.)

Plank Pose: Engaging multiple muscle groups, the plank pose is an effective way to strengthen the core and support the entire spinal column. Start with 10 seconds and add slowly time each day…challenge yourself!

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. This exercise is particularly helpful for people who skipped crawling or crawled improperly as a baby as this helps enhance communication between the right and left sides of the brain.

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

Superman Exercise: Named after the iconic hero, this exercise involves lying face down and lifting the arms and legs simultaneously to engage the entire back, which can help build strength and stability.

Seated Spinal Twist: Gently rotating the spine while seated can enhance flexibility and combat 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 good way to keep your spine in great shape is to visit us for a checkup with your Chiropractor!