Our backs and spines are something that we should always be taking care of for our own health and quality of life. Almost 85% of the U.S population will suffer from back pain at some point in their life. Costing almost $50 billion per year, back pain is the second most common ailment in the United States. Having pain back can severely decrease your quality of life causing both physical limitations and emotional hardship.
In order to improve upon this or prevent it in the first place, we must learn to incorporate exercises into our daily life that create a strong and mobile spine. This is crucial due to the fact that the spine is needed to support the head, neck and shoulders, which is vital for everyday movement. The spine also protects the Central Nervous System and is key for everyday life allowing functional movement in all three planes.
In order to improve spinal strength, we must strengthen all of the muscles in our core including the abdominal, sides of the trunk, pelvic floor, back, hips and pelvis. Some simple actions to remember are:
- Increase Core Strength
- Increase Core Flexibility
- Improve Posture
- Improve Body Mechanics
Some simple exercises to try that are effective and can be done any where:
- Glute Bridge
- Prevents lower back pain by improving sore stability while extending the hips
- No equipment is necessary, all you need is a flat surface to lie down on
- Can be made more challenging to help improve strength
- Front Plank
- Strengthen back muscles and contracts all layers of the core
- Increase flexibility in posterior muscle groups
- Improve balance and posture
- Cobra Pose
- Decreases stiffness in the lower back
- Increases flexibility
- Stretches muscles in the shoulders, chest and abdominals
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