3 effective spine strengthening exercises

We’ve heard of yoga. It stretches muscles and has quite a few postures. Interestingly, a lot of us have given our own versions. For instance, while working on a PC, some of us have our spines curved like a cobra. No, that’s not the way to do the cobra pose. Also, that’s pretty much the wrong way to bend your backs.

The spine is surrounded by a thick group muscles, called the erector spinae. They stretch from the base of your head to the bottom of your back, and their role is to keep your back erect. Now, chances are, you’re experiencing back pain due to various reasons. It’s essential to strengthen your core to relieve lower back pain. So here 3 effective spine strengthening exercises:

1. Fly like Superwoman/Superman

It’s a simple exercise that relieves back pain. Taking cue from Superwoman/Superman, you can now fly (stay grounded, though). Also, it helps in strengthening your core by working on your abdomen. Start by lying on the floor with your face down. Outstretch your arms and legs and make sure your head is aligned with your spine. Now, hold your abdominal muscles, breathe out, and slowly raise both, your arms and legs. Hold this position till you’re comfortable. Inhale when you lower your arms and legs, and repeat.

2. And, we roll it like...

An effective exercise, this one is easy and can be performed without any equipment. Lie flat on the floor and keep your shoulders firm. Now, gently roll both your knees over to one side, and stretch your hands outwards. Hold the position for 5-10 seconds, and come back to your initial position. Repeat the same for the other side. Do this twice or thrice a day to relieve lower back pain.

3. Cat’s the way

This one surprisingly draws inspiration from the one of the laziest creatures. It’s quite easy though. Come to your fours, by placing your palms and knees on the floor. Make sure they’re properly aligned. Now raise your abdomen and bend it, with your face bent downwards. Let your abdomen sag towards the floor. Hold this position for about 15 seconds, and repeat.

Word of caution

Consult a trainer to make sure your poses and breathing techniques are right. It’s also ideal to visit a doctor if your back pain is too severe.