Exercise for a Stronger Spine

Backaches are not restricted to older people anymore. Young adults, and adults in general, are complaining more and more about the pesky backaches. Since our spine performs the major task of keeping us upright and mobile, spinal aches are therefore very inconvenient, and painful.

Why does your back hurt?

There are many causes of backaches, but the choice of footwear is a common one. People either wear completely flat shoes that give no back support or thin and high heels that put so much pressure on the back.

In some cases, the ache stems from an injury, and sometimes the sudden movement at odd angles or lifting of heavyweights also contributes towards backaches.

Moreover, certain diseases also lead to intense backaches. Conditions of the musculoskeletal system like arthritis, osteoporosis are common causes of back pains. A herniated disk is another reason for the backache, which also requires urgent intervention by the best Orthopedic Surgeon in Lahore.

Some other unlikely diseases that also contribute to this condition include depression, cancer, etc. Smoking also leads to aching back.

How can you fix it?

The best way to fix backaches is by exercising. Lack of physical activity leads to the muscles not getting enough workouts. Moreover, when core muscles are worked up, they aid in the muscles of the back in performing better.

Furthermore, as the spinal muscles are exercised, they get stronger and develop strength. Similarly, exercise also keeps these muscles flexible and strengthened.

Also, being overweight is really bad for the back, which has to endure and suffer through carrying the excess weight, which often results in backaches. As exercise also promotes weight loss, it helps in keeping your weight optimal for to not to overwhelm the back.

Some exercises that are useful

Exercises that jolt the back or involve too much strain on the back should be avoided, or at least done under the careful supervision of an expert.

The exercises that are great for making the spine stronger include:


Bridges target the glutes and as these muscles play a pivotal role in movement and stabilization of the lower back, working them also is beneficial for the spine as well. If these muscles experience weakness, it leads to backache.

Hence, bridges are great for the prevention and treatment of backaches.

How to do it:

Lie with your back and feet flat on the floor. Move them slightly apart. Raise your hips high with the aid of your hands, and make sure that your feet dig into the floor. Hold for 10-15 seconds and gently lower your body down. Repeat 2-3 times, with a break in between each rep.

2 Superman

Superman is difficult and aptly named after a superhero. But the challenge should not be a deterrent. This exercise is great for the back support and it focuses especially on the muscles of the lower back.

How to do it:

Lie on your stomach. Lift and extend over your arms straight ahead, with palms facing the floor. Gently, life your head, chest, and legs up, so that the abdominal region stays in contact with the floor. Make sure to keep your legs, glutes, core engaged, and head in a neutral position. Hold for a few seconds, and then release. Aim for at least 10 reps.

3 Plank

Anyone into yoga is already aware of the plank position. Although difficult to execute, planks are just as rewarding as well.

Planks not just involve your biceps, but also your core muscles. It also engages the muscles in the deep back, called erector spinae.

How to do it:

Get into plank position by getting on all fours and extending legs backward. Fold your arms, so that your upper body rests on elbows and arms, and not just hands. Hold this position for a few seconds. Make sure to not sag the body, especially around the abdominal region. Release and repeat.

4 Knee to Chest Stretches

A good stretch feels so refreshing, especially after a bout of intense exercise. Knee-to-chest stretches can be done as a part of your exercise regimen, cool-down routine, or just generally as well. These stretches aim to release tension in the lower back and are also thus great for backache relief.

How to do it:

Lie on the back, on the floor. Then, pull up the knee, and hold it against your chest. Your arms will clutch your knee to the chest, as your back presses against the floor. Keep the position for a few seconds, and switch legs. Repeat rounds, at least 2-3 times.

With regular exercise, your spine will become stronger. But alongside the workout, also pay attention to your posture; walk upright and do not slouch as you sit. However, if the ache is persistent, enlist the help of an orthopedic Surgeon in Islamabad.