5 Best Exercises to Strengthen the Back and Ease the Back Related Problems

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The spine is core of the entire human body. People who understand study health know the importance of spine and take care of it. People suffer from back problems due to various reasons. No matter what the reason is, it is important that you take care of the spine and perform strength training exercises to stay in good shape.

Chiropractors in College Park have stated that they prescribe their patients with chiropractic adjustments and also refer them to a physical therapist if they are not able to exercise on their own. For those who can, they are told to follow a strength training and flexibility routine that can be carried out at the comfort of their house and the gym.

You may want to relax, but it is good to move for your back. Lower back pain exercises will improve the muscles of the spine, stomach, and leg. This helps to relieve back pain and strengthen the neck. Please ask your doctor before you do any back pain workout. Many workouts may not be advised and unsafe based on the origin and severity of your discomfort.

The best exercises that you can do are a combination of strength building and flexibility that will allow the spine to broaden its usual range of motion and strength.

1) Partial Crunches

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One of the best and most recognized workouts that can strengthen the core is performing a partial stomach crunch. These crunches build strength and endurance in the lower back as well as all the muscles related to the stomach. People with spondylosis can find this as an excellent workout.

All you have to do is to lie flat on your back and bend your knees by keeping the feet flat on the floor. Hands have to go behind the head or on top of the chest. With that position, raise the shoulders as you exhale. It’s important to stay firm without moving any other part except the abs.

Hold on the position for a few seconds and repeat 12 times. You can increase the time duration or the number of sets but make sure that your feet, tailbone and the lower back are attached to the floor throughout the routine.

2) Hamstring Stretches

Hamstring stretches help ease the back of the legs on the portions where muscles of the lower spine are located. You can use a stretchable fitness band or a towel to perform this workout effectively.

Lie on the ground on your back and bend one knee keeping the other one flat. On the unbent leg, adjust the towel below the ball of your foot and while straightening your knee, pull back the towel slowly. This will cause a gentle stretch along the backside of your leg.

Once you are in a perfect position, hold the stretch for at least 15 to 30 seconds, gradually increasing time as the strength builds up. Repeat on both sides for up to 5 seconds.

Just like many other chiropractors, chiropractors in College Park have considered this as one of the best morning stretches.

3) Wall Sits

Probably one of the most dreaded exercises in fitness history. As difficult as it is to perform for a longer period to time, it is very effective for lower back pain, Try performing wall sits during a day where you have to be sitting all the time.

Stand tall with the back towards the wall and stand at a distance of almost 12 inches from the wall. With careful consideration lean towards the wall until the spine is flat against the wall. Now slide down slowly and bend down with your knees at a 90-degree angle and continue to press the lower back in the wall.

Hold the position for 20 seconds or more and repeat this for 12 times. You can gradually increase the sets as your stamina builds up. Not only this will help you in building spine health, but it will also help in strengthening the legs.

4) Bird Dog

Bird Dog is the easiest and the most effective exercises that can build spinal strength as well as help you improve the balance of the body.

Start by getting on the hands and knees and tightening the muscles of the abdomen. Lift one leg and extend it behind while extending the opposite arm and keeping the hips straight at one angle. When completely extended, hold the position for 5 seconds and then switch to the other leg.

The exercise should be repeated 12 times for each leg. If you want an extra challenge for yourself, increase the time duration of lifting the legs. However, don’t allow the muscles in the lower back to sag or become easy. Stay in the position that you are without changing the body direction.

5) Knee to Chest

This workout routine will relax the spinal muscles as well as allow you to open the spine and ease the problems such as herniated discs. Knee to chest workouts is considered as effective as they help release the pressure in the spinal and pelvic region.

Lie on the back and hold the feet flat while curling the legs. While keeping your left foot on the floor, bring the chin towards the right knee. Stay in that position for 15 to 30 seconds and maintain the lower back at the floor level.

Bring your leg and chin to the normal position after 5 to 10 seconds. Perform the same with the other leg and repeat this move for at least 12 times. You can always increase the time duration for each repetition and make it more challenging for yourself.


Spine pain is one of the major problems when it comes to people with obesity and people who have natural spinal problems. Chiropractic therapy is one of the most effective ways for such issues and for people who want good results it is always feasible to achieve great results with the help of effective exercises that will help you maintain the spinal health.

5 Best Exercises to Strengthen the Back and Ease the Back Related Problems was last modified: by