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4 Methods for Strengthening the Back

By Brandi Goodman 

Back pain is a common problem many people face. To combat this problem, it's important to strengthen the back and ensure it can handle the stress put on it from exercise and activities that cause you to bend, twist, or otherwise be kept in an uncomfortable position. At least four methods exist for strengthening the back. 

Do a Bridge

A bridge is a relatively easy exercise that most people should be able to try. You simply lie on your back, keep your hands by your sides, and lift your glutes so your body is raised yet remains in a straight line from knees to head. Lower yourself down and rest shortly before lifting again. This move helps the glutes and very lower back. 

Go for a Walk

A walk can strengthen the muscles, particularly within the lower body. A stronger body overall can help to maintain a strong back as well. You will experience improved stability of the spine and better posture if you walk regularly. Walking can also help to relieve some back and body pain as endorphins get released during the exercise. 

Try a Superman Pose

The superman pose during exercise is hard to do yet very rewarding. It will help to strengthen the back, hips, and shoulders at once. Lie on your stomach with your arms in front of you. You should lift your arms so they are stretched out in front of you while simultaneously lifting your legs. Hold this position for a couple of seconds before returning to the start position. Repeat up to 10 times, or as many as you can handle to start out with. It may take some practice before you're able to do more than a few at once. 

Lift Your Hips

Hip lifts are another easy exercise than anyone can do to improve strength in their back. You lie on the floor with your knees bent. Push your lower back into the floor before raising up your midsection. You should hold this position for at least 10 seconds, or as long as you can up to that point. Lower yourself back down and rest before raising yourself up again for another repetition. 

Strengthening the back will greatly improve your health overall. You should experience less pain, better posture, and an improved ability to exercise. Before trying these methods, you may want to visit The Joint Chiropractic to discuss them with your doctor. He may need to adjust any joint restrictions you have to ensure your body is able to handle the strength training. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Milpitas, Calif.

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