Our spine works similarly to a car

It’s a series of moving parts that allow the vehicle to move and function, and themore miles u put onto the car, themore wear-and-tear it experiences.

Our spine is the same way.

Aswe get older, the various moving parts ofour spine gets worn out anddegenerates.

One of thefirst areas to begin to degenerate isthe discs. Thediscs are the lower segments of our spine, and have two functions:motion and shock absorption. 

When the discs experience wear and tear,it loses its absorption ability and distributes more stress to other areas, which cancause back pains.

But fret not! We’ve got6 back strengthening exercises that will help you build a stronger back and core:

#1 Partial Curls

Purpose of this exercise

Curls and partial curls help build a strong core. Strong abdominal muscles play a significant role in supporting the spine and can also help keep the hips properly aligned.

1. Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart.
2. Cross the hands over the chest.
3. Breathe in deeply.
4. On the breath out, engage the abdominal muscles by pulling in the stomach.
5. Gently raise the head and shoulders 2 inches off the ground while keeping the neck in line with the spine.
6. Hold for 5 seconds then return to the starting position.
7. Repeat the exercise 10 times.
8. Perform 3 sets.

#2 Seated Lower Back Rotational Stretches

Purpose of this exercise

The seated lower back rotational stretch helps relieve pain, working the core muscles and strengthening the lower back.

1. Sit on a stool or chair without arms, keeping the feet flat on the floor.
2. Twist at the core to the right, keeping the hips square and the spine tall.
3. Position the hands behind the head or place the left hand on the right knee to support the stretch.
4. Hold the position for 10 seconds.
5. Repeat the exercise on the left-hand side.
6. Repeat on each side 3–5 times twice a day.

#3 Supermans

Purpose of this exercise

A person needs strong back extensors to maintain good posture. These muscles run along either side of the spine.

Weak back extensors can reduce spinal and pelvic support, but doing an exercise called a “Superman” can help.

1. Lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground.
2. Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor.
3. Try to pull in the belly button, lifting it off the floor to engage the core muscles.
4. Keep the head straight and look at the floor to avoid neck injury.
5. Stretch the hands and feet outward as far as possible.
6. Hold the position for 2 seconds.
7. Return to the starting position.
8. Repeat 10 times.

#4 The Cat Stretch

Purpose of this exercise

The cat stretch can help lengthen the back, make it stronger, and ease tension in the muscles.

1. Get onto the hands and knees with the knees hip-width apart.
2. Arch the back, pulling the belly button up toward the spine.
3. Slowly relax the muscles and allow the abdomen to sag toward the floor.
4. Return to the starting position.
5. Repeat 3–5 times twice a day.

#5 Lying Lateral Leg Lift

Purpose of this exercise

Lying lateral leg lifts work the hip abductor muscles. These muscles support the pelvis and can help reduce strain on the back.

Keeping these muscles strong is essential, as they help a person maintain their balance and can affect mobility.

1. Lie on one side with the legs together.
2. Keep the lower leg slightly bent.
3. Draw the bellybutton into the spine to engage the core muscles.
4. Raise the top leg about 18 inches, keeping it straight and extended.
5. Hold the position for 2 seconds.
6. Repeat 10 times.
7. Turn onto the other side of the body and repeat, lifting the other leg.
8. Perform 3 sets on each side.

#6 Lower Back Rotational Stretches

Purpose of this exercise

The lower back rotational stretch can help relieve tension in the lower back and trunk. It also gently works the core muscles to improve stability. 

1. Lie back on the floor with bent knees and feet flat on the ground.
2. Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
3. Hold the position for 5–10 seconds.
4. Return to the starting position.
5. Gently roll the bent knees over to the opposite side, hold, and then return to the starting position.
6. Repeat 2–3 times on each side twice a day.

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