Bulletproof your Back – top 3 things to help your back
Have you got back pain? Are you minding your back all the time? Asking yourself how do I strengthen my back?
Here are the top 3 things you can do to help your back:
Strengthen
If we can strengthen our backs we reduce pain and discomfort. We also increase our own confidence in using our backs to lift and go about our daily activities.
Exercises such as the bridge and squats can be a great way to build up strength in our back and hips. By doing 3 rounds of 6 to 8 repetitions of each exercise we can begin to build strength in these movements.
Mobilise
By increasing the range of motion our backs can move through we open up the opportunity for us to use our back muscles optimally. Some of the best stretches are the jefferson curl and the yoga pose, the cobra. For these exercises it is often best to move slowly in and out of the stretch 5 to 6 times. There is no need to go to the point of pain or discomfort. We just want to feel a gentle stretch.
Build Endurance
Sometimes our backs can get tired and fatigued throughout the day. We want to build the endurance of ALL the muscles of our trunk to help with the endurance and fitness of our back. Exercises like walking, the birddog and side plank will build up the endurance of our backs. The key to building endurance is to build it up slowly, adding a little bit more week on week.
