Health and Me

Aarushi Bhadury

7 Daily Exercises That Can Strengthen Your Back

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Your back muscles play every important role in keeping you upright and balanced. It is very important to train these back muscles especially if you lead a sedentary lifestyle. People who work desk jobs and spend most of their time sitting often lack time to exercise. This leads to them slowly losing the dexterity and flexibility of the back muscles. Maintaining a strong and flexible lower back is crucial for overall well-being. The <span>Harvard Health Publishing</span> explains that stretching your back muscles after a strengthening routine helps prevent soreness and injury, while also improving flexibility and range of motion. 

According to World Health Organization (WHO) in 2020 about 619 million people globally were affected by lower back pain, and my 2050 the number is estimated to increase to 843 million people.

Here are some exercises that can help minimize and manage lower back pain through targeted strengthening and stretching.

The glute bridge is great for <span>making your butt muscles strong</span>. Strong butt muscles help your lower back and keep your hips steady. If your butt muscles are weak, your back might hurt. To do this, lay on your back with your knees bent and feet flat. Lift your butt up until your body is straight from your shoulders to your knees. Hold it for two seconds, and do it ten to fifteen times.

The bird-dog exercise makes your butt and back muscles strong, which helps you stand up straight and lift things safely. It also helps you keep your balance. To do it, start on your hands and knees. Lift one arm forward and the opposite leg back at the same time. Hold it for fifteen seconds, and do it five times on each side. Ensuring you maintain balance. Then, return to the starting position and repeat the exercise five times on each side.

The <span>plank makes your tummy</span>, back, and other core muscles strong. This helps your whole body be stable. It also makes a deep back muscle strong. To do it, lay on your stomach and lift your body up on your forearms and toes. Keep your body straight. Hold it for ten to thirty seconds, and do it five times. If it's too hard, keep your knees on the ground.

<h2><span rel="noindex">Side Plank</span> </h2>

The side plank makes muscles around your hips strong, which helps keep them steady. To do it, lay on your side and lift your hip and body straight up, using your forearm and feet to hold you up. Hold it for ten to thirty seconds, and do it five times on each side. If it's too hard, bend your bottom knee and rest it on the ground.

<h2>Abdominal Drawing-In Maneuver (<span rel="noindex">ADIM</span>)</h2>

The ADIM makes a deep tummy muscle strong, which helps keep your spine steady. Strong tummy muscles help your back and hips. To do it, lay on your back with your knees bent. Pull your bellybutton in towards your spine and hold it for ten seconds. Repeat this exercise ten times, ensuring you maintain a neutral spine throughout the movement.

Crunches make your tummy muscles strong, which helps your back and hips. A strong tummy helps stop back pain. To do it, lay on your back with your knees bent and feet flat. Lift your head and shoulders off the floor. Do it ten to fifteen times, and don't hurt your neck. A strong core is vital for preventing lower back pain and enhancing overall stability. 

This stretch helps your lower back muscles relax and stops them from hurting. It also helps you move better. To do it, lay on your back with your legs straight. Pull one knee to your chest and hold it for a few seconds. Do it with the other leg too. This simple stretch is beneficial for improving flexibility and reducing stiffness in the lower back area. 

This stretch helps your lower back feel better and stops it from hurting. It's good if you sit a lot. To do it, start on your hands and knees. Round your back, then rock back and try to touch your butt to your heels. Do it ten to fifteen times. This stretch is particularly useful for improving flexibility and reducing stiffness after prolonged periods of sitting or physical activity.

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Daily Exercises That Can Strengthen Your Back

side plank

harvard health publishing

adim

making your butt muscles strong

plank makes your tummy

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Your back muscles play every important role in keeping you upright and balanced. It is very important to train these back muscles especially if you lead a sedentary lifestyle. People who work desk jobs and spend most of their time sitting often lack time to exercise. This leads to them slowly losing the dexterity and flexibility of the back muscles. Maintaining a strong and flexible lower back is crucial for overall well-being. The Harvard Health Publishing explains that stretching your back muscles after a strengthening routine helps prevent soreness and injury, while also improving flexibility and range of motion. According to World Health Organization (WHO) in 2020 about 619 million people globally were affected by lower back pain, and my 2050 the number is estimated to increase to 843 million people.Here are some exercises that can help minimize and manage lower back pain through targeted strengthening and stretching.Glute BridgeThe glute bridge is great for making your butt muscles strong. Strong butt muscles help your lower back and keep your hips steady. If your butt muscles are weak, your back might hurt. To do this, lay on your back with your knees bent and feet flat. Lift your butt up until your body is straight from your shoulders to your knees. Hold it for two seconds, and do it ten to fifteen times.Bird-DogThe bird-dog exercise makes your butt and back muscles strong, which helps you stand up straight and lift things safely. It also helps you keep your balance. To do it, start on your hands and knees. Lift one arm forward and the opposite leg back at the same time. Hold it for fifteen seconds, and do it five times on each side. Ensuring you maintain balance. Then, return to the starting position and repeat the exercise five times on each side.PlankThe plank makes your tummy, back, and other core muscles strong. This helps your whole body be stable. It also makes a deep back muscle strong. To do it, lay on your stomach and lift your body up on your forearms and toes. Keep your body straight. Hold it for ten to thirty seconds, and do it five times. If it's too hard, keep your knees on the ground.Side Plank The side plank makes muscles around your hips strong, which helps keep them steady. To do it, lay on your side and lift your hip and body straight up, using your forearm and feet to hold you up. Hold it for ten to thirty seconds, and do it five times on each side. If it's too hard, bend your bottom knee and rest it on the ground.Abdominal Drawing-In Maneuver (ADIM)The ADIM makes a deep tummy muscle strong, which helps keep your spine steady. Strong tummy muscles help your back and hips. To do it, lay on your back with your knees bent. Pull your bellybutton in towards your spine and hold it for ten seconds. Repeat this exercise ten times, ensuring you maintain a neutral spine throughout the movement.Abdominal CrunchesCrunches make your tummy muscles strong, which helps your back and hips. A strong tummy helps stop back pain. To do it, lay on your back with your knees bent and feet flat. Lift your head and shoulders off the floor. Do it ten to fifteen times, and don't hurt your neck. A strong core is vital for preventing lower back pain and enhancing overall stability. Knee-to-Chest StretchesThis stretch helps your lower back muscles relax and stops them from hurting. It also helps you move better. To do it, lay on your back with your legs straight. Pull one knee to your chest and hold it for a few seconds. Do it with the other leg too. This simple stretch is beneficial for improving flexibility and reducing stiffness in the lower back area. Kneeling Back StretchThis stretch helps your lower back feel better and stops it from hurting. It's good if you sit a lot. To do it, start on your hands and knees. Round your back, then rock back and try to touch your butt to your heels. Do it ten to fifteen times. This stretch is particularly useful for improving flexibility and reducing stiffness after prolonged periods of sitting or physical activity.