Exercises to keep your back healthy

Various factors conspire so that we don’t always have a healthy back. From a sedentary lifestyle and bad posture to age, type of job and physical overexertion. Even sports.

There are multiple causes that can cause pain in the different lower back areas. However, too there are ways to relieve and prevent pain and injury through various exercises. In this article we present the routines with which you can keep your back healthy.

Benefits of having a healthy back

Have we ever suffered from cervical spine complaints or low back pain. This is something very common. Routine office work in front of the computer, little exercise, poor posture and overexertion are often causes of back problems.

To understand the benefits of having a healthy back, just think about what happens when it’s not. In health conditions we can experience the following benefits:

  • we feel no pain sitting down or getting up in the morning.
  • we have better posture Always.
  • We protect the spine vertebral and we prevent head, neck, shoulder, waist and extremity ailments.
  • we feel energetic, avoiding chronic fatigue. This increases mobility and flexibility.
  • we breathe bettereven with improved circulation.
  • We save on health care costsfrom therapies to drugs analgesics and anti-inflammatories.
Back pain in a woman.
The back with low back pain limits the activities of daily life for an important time.

Exercises for a healthy back

Next we will explain some activities you can do to maintain a healthy back. The exercises aim to help stretch and move this part of the body, thereby strengthening it. This is very necessary when we spend many hours sitting or standing.

They are useful exercises to relieve or prevent pain, as well as to help correct posture when walking or sitting. Also to recover from pain or injury, due to fatigue or overexertion.

There are various types of exercises to maintain a healthy back. These can be of three types:

  • stretching: They are made to relax the spine and can help relieve pain.
  • Mobility: as the name suggests, they help to move muscles, tendons and joints.
  • Force: give tone to the muscles.

Next we will see an exercise routine that you can do by combining the different types to maintain a healthy back. We start with the head and work our way down through the neck and shoulders until we reach the area lumbar.

shoulder stretch

Standing with your legs slightly apart so your heels are hip-width apart, place your fingertips on your shoulders (right hand, right shoulder).

Make circles by moving your elbows. First forward, then backward, stretching as far as possible. Remember to stand upright and not move or rock your pelvis.

trapezius stretch

With the right hand placed just above the left ear, we tilt and rotate slightly, as if we were pulling the head.

It should be a deep, but smooth and slow motion. The position is held for a few seconds and then the hand is changed. He repeats himself, but this time pulling back. It can be done sitting or standing.

lateral stretch

It is performed in the same position as before. The right hand is raised and points towards the ceiling and we support the trunk to the left. The other hand is at waist level.

You will feel how the lateral muscles tighten, from the waist to the last ribs. Hold that position for a few seconds making slight tilting movements to stretch more. Then switch and do the same with the other arm.

stretch of the erector muscle

Seated, in an upright position, preferably on a stool, the trunk is leaned with the hands hanging down until the chest contacts the thighs. In that position we surround our feet with our hands, remaining like this for a few seconds.

A variation of this exercise is standing, but you can only do this if you’re flexible enough to touch your knees with your head. This also stretches the muscles on the backs of your legs.


This exercise with such a curious name is a movement of the yoga. To do this, you must stand on all fours, hands in line with shoulders and knees with hips.

from this position the head is lowered, bringing the chin towards the chest, while the abdomen is contracted. Then the head is lifted by arching the waist, chest forward and shoulders back.

It sounds complicated to say, but it’s something very simple to do. Of course, you have to do the movement smoothly so you don’t injure yourself, especially when you arch your waist. It is also important to coordinate your breathing: inhale when you lift your neck, exhale when you lower your head.

the cobra

Now let’s move on to another animal. This time it’s the cobra. This exercise it is done face down on a mat or matpalms facing the floor on one side of the shoulders.

We push with our hands, stretching our arms, to slowly detach the upper part of the trunk. We keep the pelvis in contact with the mat. You don’t need to fully stretch your arms. The position should be held for several seconds. We need to make sure the neck is relaxed.

elbow board

Like the previous one, it is performed face down, lying on the mat. The forearms are parallel to the body. On them we support the weight of the body, in such a way that we are supported by our elbows and toesmaintaining this position fifteen seconds or so.

glute bridge

We remain on the mat, but this time lying on our backs. Knees bent, heels close to buttocks, hands out to the side, palms down.

We raise the pelvis to form a straight line from the back of the knees up to the shoulder blades. We stay in the position for several seconds. This exercise strengthens the erector muscle, as well as the abs and glutes.

side plank

Sideways, elbow under shoulder, we lean on the forearm and feet, remaining in a bent position. The floor should not be touched with the hip. The position is held for a few seconds. Then we switch sides and support the other forearm.

Variety of side planks for a healthy back.
Variety of plank exercises are beneficial for back health.

knees to chest

We continue on the carpet, lying on your back. With the hands on the knees we try to bring them closer to the chest, holding the position for several seconds. It can be done with both knees at the same time or alternating.

A healthy back is also a healthy body

Doing this routine won’t take too much time.; at most thirty minutes a couple of times a week. But the benefits it brings are many.

All these exercises are very useful for a healthy back, to relieve pain and tension, prevent contractures and maintain correct postural hygiene. They can also be done by a person with slipped disc if you take the precautions of slowness and progression.

Obviously, Physical activity must always be carried out in an adequate way, appropriate to the age, state of health and conditions of the people. The ideal is to have the supervision of a professional. You have to observe some minimum rules in order not to hurt yourself. Remember that if it’s bothering you, hurting, or feeling exhausted, you’re not doing something right. Therefore, it is better to stop.

The post Exercises to keep your back healthy first appeared in research-school.



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