🏋️♂️ 6 Exercises to Strengthen Your Spine and Reduce Back Pain
1️⃣ Bridging the Gap: Glute Bridges
Why it helps: Strengthens the lower back, glutes, and core muscles.How to do it:· lie on your back with knees bent and feet flat.· Lift your hips towards the ceiling, squeezing your glutes.· Hold for a few seconds, then lower slowly.· Repeat 10–15 times.
2️⃣ Cat-Cow Stretch: Improve Flexibility
Why it helps: Enhances spinal mobility and relieves tension.How to do it:· Get on all fours, hands under shoulders, knees under hips.· Arch your back up (Cat), then slowly dip it down (Cow).· Repeat 10–12 cycles.
3️⃣ Child’s Pose: Gentle Spine Relief
Why it helps: Stretches the lower back, shoulders, and spine.How to do it:· Kneel and sit back on your heels.· Stretch your arms forward, lowering your chest toward the floor.· Hold for 30–60 seconds.
4️⃣ Bird-Dog: Core and Spine Stabilization
Why it helps: Strengthens lower back and core stabilizers.How to do it:· On all fours, extend your right arm and left leg simultaneously.· Hold for 5–10 seconds, then switch sides.· Repeat 10 times per side.
5️⃣ Pelvic Tilts: Gentle Lumbar Strengthening
Why it helps: Activates deep core muscles to support the spine.How to do it:· lie on your back, knees bent, feet flat.· Flatten your lower back against the floor by tilting your pelvis.· Hold for a few seconds and release.· Repeat 10–15 times.
6️⃣ Seated Spinal Twist: Mobility and Stretch
Why it helps: Improves spine rotation and reduces stiffness.How to do it:· Sit on the floor with legs extended.· Cross one leg over the other and twist your torso gently toward the bent knee.· Hold for 20–30 seconds, then switch sides.