Exercises for Your Back

The key to a healthy back is keeping it strong and flexible. Here are exercises specifically designed to keep your back healthy.

  • Take a hike. Walking strengthens muscles, improves circulation, enhances flexibility and good posture, supports weight control and strengthens bones.
  • Flatten that stomach. Strong abs are important because they surround approximately two-thirds of the lower part of the body and they help support the lower back and pelvis. Strengthening your core will encourage a more stable spine and reduce the potential for injuring your spine.
  • Mix it up. Variety may be the spice of life, but it's also a great tip to incorporate into your exercise routine. Variety increases the chances that you will continue exercising on a regular basis.
  • Stretching makes sense. Staying flexible is important, and flexibility exercises can be a fun! Using items such as towels and resistance balls adds variety to your stretching routine. Your back will thank you for staying limber and loose.

 

Here are three easy-to-perform, back-strengthening exercises.

Hip bridge

Pic Hipbridge

Lay flat on your back on an exercise mat. Bend your knees, position your arms and hands straight along your body. Put your feet flat on the floor, slightly apart. Slowly lift your buttocks off the floor as you tighten your abdominal muscles until your knees are in a straight line with your shoulders. Hold the position for several seconds, then slowly resume your original position. Repeat the exercise five times.

 

Alternate leg lifts

Pic Alternateleglifts

Lay flat on your back on an exercise mat. Bend your knees, position your arms and hands straight along your body. Put your feet flat on the floor, slightly apart. Tighten your abdominal muscles and slowly lift your left knee up. Hold the position for several seconds, then lower your foot back to the floor. Repeat the exercise with your right leg. Repeat the exercise five times, alternating legs.

 

Pic Spinecurl

Spine Curl

Lay flat on your back on an exercise mat. Bend your knees, wrap your arms around them and gently draw your knees up towards your chest. Hold the position for 30 seconds, until you feel a stretch. Repeat the exercise five times.

 

 

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