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Lancaster Chiropractors - AV Chiropractic Health CenterBlogexerciseExercises to Strengthen the Back
By Wayne Hodges exercise

Exercises to Strengthen the Back

You may be surprised to find that there are quite a few exercises that have the capability of strengthening your back. When you have a stronger back, it’s possible to hold good posture for longer. It can also reduce the possibility of getting injured. After you strengthen your back, you may notice that you don’t have all of the aches and pains that you did in the past.
Quite a few exercises can be performed at home, and they are easy to do.

Hip Bridge

hip bridge
The hip bridge is capable of removing excessive pressure on the spine, which is a common effect when you spend too much time sitting. The way to do this is to lie on your back with your feet flat and hips width apart. Relax your arms, bend your knees, and squeeze your buttocks as you lift your hips off of the ground. This creates a straight line from the knees to the shoulders. Hold for a count of five, and then lower yourself slowly. Eventually, you should be able to do 10 to 12 repetitions.

Side Plank

side plank
The side plank is going to build a significant amount of strength in your core, and protect your lower back throughout activities that require you to move your back. The best way to perform this activity is to lie on one side in a straight line. Rest on your forearm. Position your elbow below your shoulder. Then using your abdominal muscles, contract and lift your hips off of the floor. Maintain the line and keep your hips square. You should try and hold for approximately 30 seconds and then lower slowly. Repeat three times on each side.

Bird Dog

bird dog
This unusual sounding exercise can help to improve coordination and muscle balance. It can also help to tone your lower spine and upper back, ideal if you do a lot of running, or carry a child often. To perform this exercise, you want to get on all fours and spread your knees hip width apart. Your hand should be flat and shoulder width apart. Then, squeeze your abs and pull your belly towards your spine. Try to avoid arching your back or rotating your hips. Then extend your right leg back and hold your left arm straight. Then alternate. Hold the position for about three seconds. You should be able to repeat about five times on each side.

Lunge

lunge
The lunch is a great workout because it is going to provide full body control and protect your spine. It can stabilize muscles along your sides, glutes, and quads. To do this, you want to contract your abs and place your hands on your hips. Take a big step forward with one foot and sink down so that your knee forms a 90° angle. Then push back and go into the starting position without cause. Repeat approximately 10 times and then switch legs to perform the exercise again.