How to strengthen your back: Simple exercises to do at home
Start with lighter exercises and gradually increase the intensity (photo: freepik.com)
The back and lower back are crucial parts of our body, providing support and protection to the spine while maintaining our posture. A physician and health expert, Ulyana Verner, shares exercises that can help strengthen your back.
Strengthening the muscles of the back and lower back can alleviate pain and improve the condition of the spine.
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Plank: This exercise activates core muscles, including those in the back and lower back. To perform the plank, lie on your stomach and lift yourself up on your elbows and toes. Hold this position for 20 seconds, rest for 20-30 seconds, and repeat the exercise 3 more times.
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Mountain Climber: This exercise strengthens the muscles of the back, lower back, and abdominal press. Start in a plank position and alternately bring your knees toward your chest. Perform several sets, adjusting the duration based on your fitness level.
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Back Stretching: Regular stretches promote relaxation of the back and lower back muscles, preventing disorders and pain.
It's crucial to consider the regularity and sensibility of your workouts. Excessive working out can lead to muscle strain and injuries, so start with lighter exercises and gradually increase the intensity.
Proper posture is essential for preventing back and lower back pain. Being mindful of your body in everyday life helps avoid unnecessary stress on the spine. Remember the importance of maintaining correct posture while sitting, walking, and lifting heavy objects.
Additionally, proper nutrition plays a vital role in the health of the back and lower back. Including multifunctional foods such as fish, nuts, fruits, and vegetables rich in vitamins and minerals contributes to muscle strengthening and reduces inflammation.
In general, strengthening the back and lower back requires commitment, consistency, and an understanding of the impact of physical activity on health. By incorporating muscle-strengthening exercises, maintaining proper posture, and adopting a healthy diet, you can alleviate back and lower back pain, improve your posture, and ensure the health of your spine.
Don't forget to consult with a doctor or sports specialist before starting new physical activities to avoid injuries and develop a program tailored to your needs.
Earlier, we wrote about techniques for quickly falling asleep if you wake up in the middle of the night.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
