Seven 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 lifes adventures.

Here are seven easy, at-home exercises you can do to support your spine.

  1. Pelvic tilts: This simple exercise helps to engage the core muscles and stabilise 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.
  2. 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
  3. Plank pose: Engaging multiple muscle groups, the plank pose is an effective way to strengthen the core and support the entire spinal column. We would encourage people to start with a kneeling plank if they aren’t well versed in this exercise.
  4. 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.
  5. 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.
  6. 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.
  7. Seated spinal twist: Gently rotating the spine while seated can enhance flexibility and combat stiffness, promoting better overall spinal health and mobility.

All of these terms are well recognised so a quick search online will give you the right info on how to perform them in a controlled way with good instruction. We always encourage good ‘spinal hygiene’ and these exercised are a fantastic place to start with keeping your back mobile and supported. By incorporating these exercises into your routine, you can actively contribute to the strength and resilience of your back. 

If you have any concerns about how to perform these exercises, or they create any discomfort or pain then please stop and seek help. One of the best ways to seek help is by reaching out to us, our team of Chiropractors, Physiotherapists and Massage Therapists are perfectly positioned to give you the advice you need to exercise safely.

Andy Mitchell
Hungerford Chiropractic and Physiotherapy Healthcare
The Croft Hall
01488 683 666


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