BackStrengthening Exercises
Hip Bridge
Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze your buttocks as you lift your hips, creating a straight line from the knees to the shoulders. Hold for a slow count of two, then lower slowly. Build up to 10 to 12 repetitions. This move counteracts the effects of too much chair time, which puts excessive pressure on the spine. It stretches the hip flexors and strengthens the muscles that stabilize the spine, including those of the lower back, the gluteals, and the large, stabilizing abdominal muscles.
Bird Dog
Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart. Squeeze your abs by pulling belly toward spine. Keep the spine neutral, without arching the back or rotating the hips, and extend your right leg back and your left arm straight ahead. Hold for two to three seconds or as long as you can maintain form. Repeat five to six times on each side. This exercise helps muscle balance and coordination, making it easier to keep the spine stable for everyday moves, such as walking, running, dancing, and carrying a child. It also tones your glutes, upper back, lower spine, and hamstrings. Tighter abs also keep the spine supported.
Side Plank
Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, but if this is too difficult for you start off with bent knees. Builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require movement in the hips or back.
