Our backs are directly linked to our spinal health.The importance of the spine is probably needless to say - we all know this.
- Kneel on all fours. Use your left hand for support and your right hand to hold a small weight (if you don't have weights, use plastic bottles full of water). Reach up with your right arm and return to the starting position. Repeat this 15 times, then switch hands and do the same with the left arm. Repeat this exercise at least a couple of times with each hand.
- Take weights or water bottles in your hands, stand up straight with your feet shoulder width apart. Bend down until your upper body is almost parallel to the floor and lift your right leg backwards while bending (you can bend your left leg slightly). Keep your eyes on the floor, raise both arms and simultaneously bend over the elbows until they are above the body. Stay in this position for a few seconds and slowly lower your arms down, but do not fully extend them (the right leg stays raised while you bend). Raise your arms again and repeat this 5-8 times. Then switch legs and repeat again.
- If you have a sedentary job, this exercise will be very useful: Lie on your back, with your legs bent at 45 degrees and your feet on the ground about hip-width apart. Hands palms down, stretched out on the ground. Raise the pelvis until it and the knees form one straight line. Stay in this position for a couple of seconds and lower the pelvis. Repeat the exercise 10-15 times.
- Kneel on all fours, knees shoulder width apart, palms on the floor. Tighten your abdominal muscles as if you were pressing them against your back (try not to twist them). At the same time, extend your left arm and raise your right leg as high as you can. Keep your arm and leg raised for about a couple of seconds, then slowly lower them. Repeat the same with the right arm and left leg. Do the whole exercise (with both sides) 5 times.
- You will need a stick for this exercise (a broomstick will work well if you are practising at home). Place it on your upper back, about level with your shoulders, just below your neck. Hold onto the stick with your hands on the back side of the body, with your feet shoulder-width apart and slightly bent at the knees. Bend your upper body forward (almost parallel to the floor). Rotate your upper body to one side, then the other, until you feel tension in your lower back. The legs do not move during this exercise.
- Lie on your left side with your body in line. Raise your upper body with the forearm of your left hand. The elbow is directly under the shoulder. Lift your hips off the floor and your body in a straight line. Stay in this position for about half a minute. Do the same with the right side of the body. Repeat the whole exercise (both sides of the body) at least a couple of times.
- Simple push-ups also help to strengthen your back muscles. Stand up straight with your hands on your hips. With your right leg, step forward (a big step), slowly lower yourself down with your right leg bent at 90 degrees. At the same time, the left leg is also bent and as close to the ground as possible. Do not hold the bent leg, immediately return to the starting position. Repeat the exercise about 10 times with one leg, then swap legs.
To finish... The exercise will help you to strengthen your back muscles effectively. However, if you have back pain, it is essential to see a specialist for a check-up.
