17 Sep Got 15 Minutes? Try These 7 Exercises for a Healthy Back and Body
With Family Health and Fitness Day coming up on September 29, you might wonder how to promote better health and wellness for you and your family. One way is to focus on stretching and strengthening your back. Here are seven exercises for a healthy back you can do in just 15 minutes.
Tips for Exercising Your Back
Certain stretches are known to help prevent back pain. To get the most out of these exercises, we recommend doing the following:
- Consult your doctor and possibly even a fitness expert if you’re hoping that exercises for a healthy back will enhance your current training regimen. Speaking with an expert will help you establish realistic objectives and ways to achieve them.
- Exercise other parts of your body to “spare your back.” When the muscles in your hips, knees, and neck are strong, they can help bear the load, taking some of the pressure off your delicate spine. You should also plan to supplement back exercises with aerobic activities, such as walking, to help keep your back and the rest of your body fit and pain-free.
- Use proper stretching techniques to reduce muscle tension, promote healthy cardio-respiratory function, improve body awareness, and multiply the effects of exercises for a healthy back. Strive to maintain relaxed, smooth movements with your attention focused on the muscles you’re stretching. Avoid bouncing or jerking, which could injure your muscles.
7 Exercises for a Healthy Back
The Mayo Clinic recommends adding these seven stretches to your daily routine—preferably once in the morning and again at night—to effectively prevent back pain:
- Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the floor. Grasp one knee with both hands and pull it toward your chest. Keep your abs tight and press your lower back into the floor. Hold for five seconds. Release your knee, and repeat this process with the other leg. Return to the starting position, and then do the stretch with both knees pulled toward your chest at the same time.
- Lower back rotational stretch: Lie on your back with your knees bent and feet flat on the floor. Press your shoulders to the floor, and pivot your knees to the right. You’ll feel a stretch in your lower back. Hold for five to 10 seconds, and then return to center. Repeat on the opposite side.
- Lower back flexibility exercise: Lie on your back with your knees bent and feet flat on the floor. Lift your lower back slightly to create a gap between it and the floor, holding for five seconds. Then, flatten your back against the floor and hold for another five seconds. Repeat five to 10 times.
- Bridge exercise: Lie on your back with your knees bent and feet flat on the floor. Keeping your shoulders and neck relaxed, raise your hips off the floor. Keep your abs and glutes tight to form a straight line from your knees to your shoulders. Hold the position while taking three deep breaths. Then, return to the starting position. Repeat five to 10 times.
- Cat stretch: Kneel on all fours with your hands in line with your shoulders, and your knees in line with your hips. Starting with a flat back, slowly arch your spine and pull your abs in. Hold for a few seconds. Slowly return to the starting position, and then let your lower back and abs sink toward the floor. Repeat three to five times.
- Seated lower back rotational stretch: Sit in a chair and cross your right leg over your left leg. Brace your left elbow on the outside of your right knee, and grasp the armrest or back of your chair as you twist your torso to the right. Hold for 10 seconds. Return to the starting position, and then repeat on the other side.
- Shoulder blade squeeze: Sit on the front half of a chair with your back straight and your abs tight. Pull your shoulder blades together and hold for five seconds. Relax for a moment, and then repeat another three to four times.
Visit Mile High Spine & Pain Center to Treat Back Pain
Many people can prevent and treat mild back pain at home with these exercises for a healthy back. However, if your discomfort is rooted more deeply, you may require professional treatment. For the relief you need, please visit Mile High Spine & Pain Center. We serve the Broomfield and Westminster areas with high-quality, effective back pain treatments, including electrical stimulation, spinal alignment therapy, steroid shots, recommendations for braces, and more.
We would be happy to answer your questions and explain more about our treatments during a free back pain consultation. To schedule your visit, please contact us at (720) 507-0080 today.