Top 10 Amazing Exercises to Strengthen Your Back and Reduce Back Pain

9. Quad opposite arm-leg raise

Balance your body on your hands and knees, with hands located shoulder-width apart and slightly forward, and knees below your hips and slightly apart. Lengthen your right leg and left hand simultaneously. Return to the base position and do the same with the other side (Lengthen your left leg and right hand simultaneously).

10. Side plank

Lie on your right side, with straight legs, resting on your right forearm. Your elbow should be directly under your shoulder. Gently contract your abdominals and lift your hips off the floor, maintaining straight line. Keep your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. If you find it too difficult, start with bent knees.

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