8 Amazing exercises for a strong and relief your back pain

2. Bird dog: This is a great move for challenging the entire upper body, as well as the lower back and core.

From an all fours position, slowly extend your left arm out in front of you at shoulder height and your right leg behind you just below hip height. Your back should be flat and you should be using your stomach muscles to prevent your hips from rocking from side-to-side. Ensure you don’t lift your leg too high – this can cause the back to arch. Hold the position for 5 seconds. Change sides. Do a total of 20 lifts.

3. Superman: This popular exercise is a great back strengthener, and works glutes and hamstrings too.

Lie on your front with your arms outstretched in front of you and your legs extended behind you; your head should be face down on the floor. Lift arms, legs and head a few inches off the floor and pause before lowering – ensure your abdominal muscles are engaged beneath you. If this feels too tough, try lifting left arm and right leg, then vice versa, rather than both arms and legs at the same time. Try for 10-12 lifts.

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