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  • Writer's pictureThe Rumamend Team

Avoiding back pain and strengthening the muscles that support your spine

An essential guide to maintain a healthy back.


Here are some exercises that can help:


1.       Core strengthening.

2.       Stretching

3.       Low-Impact Cardio

4.       Yoga and Pilates

5.       Resistance training

6.       Posture exercises


How to, let’s explain the steps:


1. Core Strengthening:


   - Planks: Hold a plank position, either on your elbows or hands, engaging your core muscles.

   - Bridge: Lie on your back with your knees bent and lift your hips off the ground, engaging your glutes and core.

   - Superman: Lie on your stomach and lift your arms and legs off the ground, engaging your lower back muscles.


2. Stretching:


   - Cat-Cow Stretch: Get on your hands and knees, arch your back up like a cat, then drop your belly and lift your chest like a cow.

   - Child’s Pose: Sit back on your heels with arms stretched out in front, lowering your chest towards the ground.

   - Hamstring Stretch: Sit on the floor with one leg extended and the other bent, reach towards your toes on the extended leg.


3. Low-Impact Cardio:


   - Walking: Incorporate brisk walking into your daily routine to improve blood flow and strengthen back muscles.

   - Swimming: Swimming is a great low-impact exercise that strengthens muscles without putting pressure on the spine.


4. Yoga and Pilates:


   - Downward Dog: Start on your hands and knees, then lift your hips towards the ceiling, forming an inverted V-shape.

   - Pilates Hundred: Lie on your back with your knees bent, lift your head and shoulders off the ground, and pump your arms up and down while engaging your core.


5. Resistance Training:


   - Deadlifts: Using proper form, lift weights off the ground while keeping your back straight, engaging your core and leg muscles.

   - Rows: Use resistance bands or weights to perform rowing exercises, strengthening the muscles of your upper back.


6. Posture Exercises:


   - Shoulder Blade Squeeze: Sit or stand with shoulders relaxed, squeeze your shoulder blades together, and hold for a few seconds.

   - Wall Angels: Stand with your back against a wall and arms at a 90-degree angle, and slide your arms up and down while keeping contact with the wall.


Remember to consult with a healthcare professional or a certified trainer before starting any new exercise regimen, especially if you have existing back issues. Additionally, listen to your body and stop any exercise that causes pain or discomfort. Consistency is key, so aim to incorporate these exercises into your routine regularly to maintain a strong and healthy back.



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