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Keep your back healthy with these 3 simple exercises

Take care of your back and your back will take care of you! It’s a simple adage for everyone to follow because back problems are so common in a world where sitting for hours on end is the norm.

You don’t want to suffer any back problems now or in the future so is there a way to prevent this from happening?

We have some interesting answers for you but you’ll be pleased to learn that any potential back problems are preventable.

Back troubles are common for everyone

Detailed analysis and surface-level surveys seem to point at the same thing, most adults suffer from at least one of many back issues. 

These back issues can manifest from physically-demanding tasks such as lifting heavy objects to general wear and tear due to age. Everyone dreads visiting a doctor or physiotherapist because they don’t want to hear words such as “herniated disc”, “arthritis” and “osteoporosis” but the truth is, they can lower the risk of encountering these issues.

The best way to take care of your back for the long term is to pay attention to it at all times because poor posture, improperly-designed

furniture, and risky situations are always present in our lives. It is up to us to recognize what we need to do to avoid these problems and keep our backs healthy. However, you need to be proactive in strengthening and stretching your back as well.

One of the best things you can do to make this happen, is to perform some back exercises daily. To help you get started, we’ve selected 3 exercises that we think are perfect for keeping your back in good shape for life’s challenges.

Cobra Pose

  • Lie flat on your stomach and make sure your hips and legs are pressed against the floor
  • Place your hands on the floor directly below your shoulders, your elbows should be bent and facing backwards
  • Take a breath and lift your chest and upper abs off the floor, ensure your shoulders are rolled back and elbows are hugging your sides
  • Keep your neck in a neutral position (don’t tense up, look down or up) and hold this position for a few seconds
  • Exhale and slow lower your body back to the starting position

Do 2 sets of 5-10 reps and you’ll give your lower back and core a satisfying stretch.

Glute Bridge

  • Lie on your back with your knees bent and your feet flat on the ground
  • While keeping your arms to your side and lift your hips off the ground while keeping your abs drawn and stop the motion before you start rounding your back
  • Hold this bridge position for a few seconds and come down in a controlled manner with your glutes supporting your movement on the way down
  • Keep in mind you want to drive your weight down through the heels of your feet but don’t let your legs power your movement but instead make your glutes and hips the primary driver

2 sets of 10 reps are going to help strengthen your posterior chain, especially your glutes and your hips. If these muscles are strong, they will take stress off of your back and neutralize some of the effects of excessive sitting.

The Bird-Dog

  • Kneel on an exercise mat, hip-width apart, and place your hands down below your shoulders. Brace your abs and get ready for the next step
  • Point one arm out straight in front of you and extend the opposite leg behind you at the same time. Both limbs should form a straight line and your hips and shoulders should be square with the ground. Don’t let your hips sag or your shoulders shrug
  • Hold it for a few seconds and slowly return to the starting position without disrupting your balance
  • Switch sides and do the same, this is 1 rep

Do two sets of at least 5 reps per side and you’ll work your spine, hips, and other core muscles.

Train with Form Physio and Rehab

If you want a back workout that you can apply to your daily routine that is customized to target your problem areas, book a discovery session with us. Our team of certified physiotherapists will work closely with you to discover where you need to strengthen the most and give you a comprehensive routine that addresses these areas.


Supapong Juntharin

Supapong (Boss) Juntharin
Head of Education at Form Recovery and Wellness

Khun Supapong received a Degree in Physiotherapy from Rangsit University in Bangkok. Supapong is the Head of Education at Form Recovery and Wellness and works closely with our team to ensure that the quality of our treatment is always at the highest level and that we are always upskilling our skills.

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