5 Back Workouts to Strengthen Your Spine

Around 65 million Americans have a back ailment, which shows this problem is more common than you think.

Having back issues can wreak havoc on your well-being and affect your quality of life. Because of this, it’s important to regularly exercise your back muscles and strengthen your spine. Perhaps you’re currently looking for new workouts and you’re looking for inspiration.

Sounds like you? Don’t worry, you’ve come to the right place. Here are the top five back workouts.

1. Swimmers

One of the top back exercises is swimmers. Start face-down on your mat, reach your arms in front of you so you engage your back. Then, lift your right arm and left leg at the same time while you lower your left arm and right leg. Alternate for 15 reps.

2. Supermans

When you choose the best chiropractor, they will suggest adding a “Superman” to your routine. To do this, lie face down on a yoga mat with your forehead on the floor. Keep your gaze towards the horizon and bring your arms out in front of you.

Next, engage your back, glutes, and hamstrings while your arms and feet are several inches off the floor. Hold for five seconds and repeat for 10 reps.

3. Plank With Leg Lift

If you’re determined to strengthen your back, do the plank while lifting your leg. Start in the plank positions so your body is raised and you’re pressing down on your feet and forearms. Then, when you’re ready, raise your left leg off the floor and keep it straight.

Next, lower yourself back to the floor and do the same with the opposite leg. Alternative both sides for 10 reps.

4. Glute Bridge

The glute bridge is a great lower back workout to add to your routine. First, lie on your back with your knees bent, placing your hands by your sides. Then, raise your hips off the floor until your body is in a straight line.

And, to get the best of this core workout, repeat for 15 reps.

5. Side Plank Hold

One of the top spine exercises is the side plank hold. This is where you lie on one side, propping yourself up on one elbow with your legs stacked over each other. When you’re ready, raise your body off the floor so you’re putting weight on your forearms and feet.

Make sure your body stays in a straight line and hold for 15 seconds. Then, lower yourself back to the floor and repeat on the other side.

Further, aside from these exercises, add walking, yoga, and swimming as these are low-impact and help build back muscles.

Try These Back Workouts Today

Hopefully, after reading this article, you’ll check out these back workouts.

There are many effective spine exercises such as the glute bridge, side plank hold, and plank with a leg lift. You should also add swimmers and a Superman as it will strengthen your back further. Good luck!

Found this article helpful? Great! Then check out the rest of our blog for more tips and tricks.

Read more: 5 Different Styles of Workouts to Try When You’re Getting Bored of Exercising


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