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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Say goodbye to backaches with these 7 exercises! A strong back is key for better posture, pain relief, and overall strength. Let’s get started with easy-to-do movements to strengthen your back muscles.
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The Cat-Cow Stretch improves spine flexibility and releases tension in the back. Get on all fours, arch your back (cow), then round it up (cat). Repeat 10 times to ease stiffness.
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Strengthen your lower back and glutes with the Bridge Pose. Lie on your back, knees bent, and lift your hips towards the ceiling. Hold for a few seconds, then release. Repeat 10-12 times.
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Strengthen your entire back with Superman! Lie face down, lift your arms and legs off the floor, hold for 5 seconds, then lower. Do 10-15 reps for a powerful core and back.
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Improve stability and balance with Bird Dog. On all fours, extend one arm and the opposite leg. Hold for a few seconds, then switch sides. Perform 10 reps to build core and back strength.
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Strengthen your core and back with the classic Plank. Hold your body in a straight line from head to toe for 20-30 seconds. Gradually increase the duration as your strength improves.
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Strengthen your upper back with Reverse Fly. Stand with feet shoulder-width apart, slightly bent over, and lift your arms to the side. Perform 12-15 reps for a stronger back.
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Incorporate these exercises into your routine 3-4 times a week for a stronger, pain-free back. Consistency is key to building lasting strength and keeping backaches at bay!
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