4 Exercises For Better Back Health

back health

One of the goals of physical therapy is to strengthen muscle groups and improve both strength and mobility, such as back health. The back and neck are particularly difficult to target because while they do the hard work of maintaining the body’s balance throughout the day, they aren’t utilized in everyday movement. Targeted exercises are necessary to maintain better back health, reduce pain and increase strength and support.

At the Non-Surgical Spine Center, we always look for ways to increase your quality of life without intense procedures. These exercises for better back health are a great place to start. You can begin to see if the pain you are feeling goes away by strengthening your back or if it will require further treatment.

1. Chin Tuck For Back Health

This exercise addresses the muscles that pull the head back and holds it in alignment over the shoulders. These muscles help support the head on the neck, and strengthening them helps reduce headache pain. To perform the exercise for better back health:

  • Stand with the heels about 3 inches away from a wall. Rest the spine against the wall.
  • Tuck the chin to the chest
  • Keeping the chin tucked, pull the upper back and head backward until the head touches the wall.
  • Hold the position for 5 seconds.

Repeat the exercise ten times at a session. Once the sensation is familiar, you should be able to perform the exercise without using the wall for alignment.

2. Prone Cobra

The prone cobra exercise requires more space than the chin tuck. It addresses the muscles in the shoulders and girdle as well as the neck and upper back. To perform the exercise for better back health:

  • Lie face down on the floor. You may wish to use a small pillow to cushion your forehead.
  • Place the arms to your sides, palms down to the floor
  • Pull the shoulders back to lift the palms off the floor
  • Roll the elbows in, palms out, and thumbs up
  • Gently lift the head up about an inch without lifting your chin or “looking up.”
  • Hold the position for 10 seconds

You may find it difficult, at first, to hold the position for 10 seconds. Hold the position for as long as possible without causing pain, and rest for a couple of days between sessions to avoid straining the muscles.

3. Back Burn

This exercise addresses the back muscles and loosens tightness in the chest muscles, reducing back pain and improving the supporting musculature. To perform the exercise:

  • Assume the position used for the Chin Tuck, with the back of the head against the wall.
  • Attempt to flatten the lower back against the wall.

4. Bridge Exercise

First, lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders and head relaxed on the floor, tighten your abdominal and glute muscles. From there, raise your hips to form a straight line from your knees to your shoulders.

Hold it there for three breaths. Return to the starting position and then repeat. This is a great exercise to work toward more reps, so you can aim to start with as many as you can! Try working toward 30 as a goal.

Contact the Non-Surgical Spine Center

Your journey to better back health could get started today! While these four exercises are a great starting point, there is always more to learn about. Are you suffering from back pain and looking for a long-term solution? Contact our team today to get started with a consultation. We are here to help you and your journey toward less pain. Check out our website or give us a call to get started.

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