3 Tips to Strengthen Your Back
Do a Hip Bridge
Lie on your back with your knees bent. Lift your pelvis up off the floor until your back and upper legs form a straight line. Hold the position for up to 10 seconds and lower slowly to the ground. Do this exercise 10 times. It will help strengthen the muscles in your core and lower back which can reduce pain in the area.
Perform the Bird Dog
This is a stabilizing exercise which will help with balance while strengthening the muscles in your lower back. You begin by kneeling down on all fours. Lift your right arm until it forms a straight line. At the same time, lift the left leg until it is also out straight. Hold this position for several seconds before releasing. Switch to the opposite arm and leg and repeat. You’ll do as many as 20 repetitions while keeping your head straight and not arching your back.
Planks are exercises known to strengthen your abdominal muscles. However, a strong core will take the pressure off your back, so this is an essential exercise for your back as well. You can do the traditional plank on your knees or feet or you can do the side plank. The key for any plank is that you stay straight and maintain proper form. You can begin by holding the position for 10 to 20 seconds and working up to a minute or longer.
While these exercises won’t always prevent injury to your back, they can reduce the risk. A strong back can tolerate a lot more stress and recover faster as well.