One of the best things you can do when you’re experiencing back pain is to exercise. Exercise can help strengthen your spine and keep it limber. However, doing an exercise wrong can actually add to the damage. Spine Center of Texas lists down simple yet unconventional spine exercises that can help you get back to shape:
- Core exercises – Having a strong core enables your body to support and protect your spine. It is therefore important for you to add moves that incorporate the abs and spine in your workout regimen. Plank is a great way to work on your core and spine. To make planking easier, modify it by going down onto your elbows until you’re strong enough to bring yourself up onto your hands.
- Weight lifting– Adding weights to your regimen can add a real challenge to your spine. Begin with 2 or 3-lb weights. Once you get more comfortable, move up to 5 or 10 pounds. Try overhead presses to work your lower back and improve your posture. Begin in a standing position, holding your weights at your sides with your feet hip-width apart. Take your arms up to shoulder height with your elbows bent and your hands up like you’re flexing your muscles. Slowly bring both weights up toward the ceiling, then lower them back down to shoulder height. Repeat 12 times.
- Yoga – Yoga involves moves which focuses stretching and toning the back. This exercise is perfect even for beginners and a good warm up or cool down exercise. A cat/cow pose flow will help loosen and relax your spine.
- Twists – Spine twists improves flexibility , prevents back injury and strengthen the spine. Make sure to start this exercise in a seated position with your legs outstretched in front of you and your toes pointed toward the ceiling. Sit with your back straight and your arms extended out to the sides. Slowly twist your entire upper body to the right, breathing into the stretch and keeping your back straight. Hold the position for a full minute, then repeat on the opposite side.