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Writer's pictureBrennan Dynes

5 Exercises to Help Build a Stronger Back

A strong and resilient back is essential for maintaining optimal health and enjoying an active lifestyle. Whether you're an athlete, a busy professional, or simply someone seeking to improve your overall fitness, incorporating targeted exercises into your routine can make a significant difference. In this blog post, we'll explore five effective exercises that can help you build a stronger back and improve your mobility.


Low back pain is a prevalent condition that affects up to 80% of people throughout their lifetime. It can be caused by factors such as poor posture, a sedentary lifestyle, or incorrect lifting techniques. However, there are simple exercises that can help prevent low back pain by improving core strength, flexibility, and posture. In this blog post, we will discuss five effective exercises that can help prevent low back pain and improve spinal health.


1. Cat-Cow


The cat-cow stretch is a great way to improve spinal flexibility and posture. Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Arch your back up towards the ceiling and tuck your chin towards your chest, like a cat. Then, lower your back down towards the floor and lift your head up towards the ceiling, like a cow. Repeat this movement for a few repetitions, moving slowly and smoothly.


2. Bird Dog


The bird dog exercise is a great way to improve core strength, stability, and balance. To perform this exercise, start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Slowly extend your right arm and left leg at the same time, keeping your hips level and your back straight. Hold this position for a few seconds and then return to the starting position. Repeat with the opposite arm and leg.


3. Side Planks


Side planks are a great way to strengthen the oblique muscles, which can help support the lower back. To perform this exercise, lie on your side with your elbow directly under your shoulder and your legs straight. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for a few seconds and then lower your hips back down to the ground. Repeat on the other side.


4. McGill Curl Up


The McGill curl up is an exercise developed by Dr. Stuart McGill, a renowned expert in low back pain. This exercise helps to strengthen the core without putting undue stress on the lower back. To perform this exercise, lie on your back with one knee bent and the other leg straight. Place your hands underneath the small of your back for support. Slowly lift your head and shoulders off the ground, keeping your chin tucked and your lower back pressed into the ground. Hold this position for a few seconds and then lower your head and shoulders back down to the ground. Repeat on the other side.


5. Dead Bug


The dead bug exercise is a great way to improve core stability and coordination. To perform this exercise, lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Slowly lower one arm and the opposite leg towards the ground while keeping your core engaged and your lower back pressed into the ground. Return to the starting position and repeat with the opposite arm and leg.


By incorporating these five exercises into your daily routine, you can help prevent low back pain and improve your overall spinal health. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have a history of low back pain. At Joint Health Mobile Chiropractic our goal is to help patients break free from low back pain, and get back to living healthy active lives. Contact us today to learn more about how we can help you achieve optimal spinal health.


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