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3 Simple Exercises for a Healthy Back
3 Simple Exercises for a Healthy Back
Supapong (Boss) Juntharin
Supapong (Boss) Juntharin
Physiotherapist

In a world dominated by desk jobs and prolonged sitting, back problems have become increasingly common. But fear not! With the right approach, you can keep your back healthy and avoid issues like herniated discs, arthritis, and osteoporosis. Here are three simple exercises that can help strengthen and stretch your back, keeping it in top shape for the challenges of daily life.

Cobra Pose

Start by lying flat on your stomach, with your hips and legs pressed against the floor.

Place your hands directly below your shoulders, keeping your elbows bent and facing backwards.

Inhale and lift your chest and upper abs off the floor, ensuring your shoulders are rolled back and your elbows are close to your sides.

Maintain a neutral neck position, avoiding any strain by not looking up or down.

Hold this position for a few seconds, then exhale and slowly lower your body back to the starting position.

Aim for 2 sets of 5-10 reps to give your lower back and core a good stretch.

Glute Bridge

Lie on your back with your knees bent and feet flat on the ground.

Keep your arms by your sides and lift your hips off the ground, engaging your abs and avoiding any back rounding.

Hold the bridge position for a few seconds, then lower your hips back down in a controlled manner, using your glutes to support the movement.

Focus on driving your weight through your heels and using your glutes and hips as the primary drivers, rather than your legs.

Perform 2 sets of 10 reps to strengthen your posterior chain, particularly your glutes and hips, which can help alleviate stress on your back.

The Bird-Dog

Kneel on an exercise mat with your knees hip-width apart and hands below your shoulders.

Brace your abs, then extend one arm straight in front of you and the opposite leg behind you, forming a straight line. Keep your hips and shoulders square to the ground.

Hold the position for a few seconds, then slowly return to the starting position without losing your balance.

Switch sides and repeat, counting this as one rep.

Aim for two sets of at least 5 reps per side to work your spine, hips, and core muscles.

Customised Back Workouts with Form Physio and Rehab

If you're looking for a tailored back workout that fits into your daily routine and targets your specific problem areas, consider booking a discovery session with us at Form Physio and Rehab. Our certified physiotherapists will work with you to identify your needs and provide a comprehensive routine to address them.