5 Back Health Exercises For You To Do Every Day
Work Wellness

5 Back Health Exercises For You To Do Every Day

|Jan 23, 2023

Are you tired of dealing with aching backs and poor posture? It's time to prioritize your back health! By incorporating targeted exercises and yoga poses, you can improve your back strength and flexibility, leading to better overall health and a reduced risk of injury. From chiropractic-approved moves to lower back health exercises, these simple daily routines can help you achieve a pain-free and strong back. Make your back's health a priority with these 5 exercises.

What are the Benefits of Improving Back Health?

Improving back health can improve overall physical well-being and reduce back pain and injury risk. It can also improve posture and support proper alignment, improving mobility and reducing strain on other body parts.

Why is It Important to Incorporate Back Health Exercises into Your Daily Routine?

Consistently incorporating back-health exercises into your daily routine can help improve strength and flexibility in the back muscles, leading to a more pain-free and strong back. It can also help prevent future back issues from arising. 

Pros of Improving Back Health

  • Reduced risk of back pain and injuries
  • Improved posture and alignment
  • Increased strength and flexibility
  • Improved mobility

Cons of Neglecting Back Health

  • Increased risk of back pain and injuries
  • Poor posture and alignment
  • Decreased strength and flexibility
  • Reduced mobility

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5 Back Health Exercises

Maintaining good back health is crucial for overall health and well-being. Unfortunately, back problems are all too common and can be caused by various factors, including poor posture, a lack of exercise, and injuries. If you're struggling with back pain or poor back health, it's important to take action and make a change. These five exercises are designed to improve back health and relieve back pain and are simple to incorporate into your daily routine. Are you ready to finally fix your back health? Let's get started with these proven exercises.

1. Cat-Cow Stretch

This simple stretch is a great way to warm up your back muscles and improve flexibility. Get on all fours in a tabletop posture with your legs under your hips and your palms under your shoulders. When you inhale, raise your head and hips toward the ceiling while arching your back and letting your belly fall toward the ground.

This is the cow position as you breathe out, round your spine towards the roof, and tuck your chin towards your chest, creating a concave shape with your back. This is the cat position. Repeat this stretch for 5–10 repetitions, flowing smoothly between the two positions.

2. Bird-Dog Exercise

This exercise targets your core and back muscles to improve strength and stability. Start on all fours in a tabletop posture with your legs under your hips and your palms under your shoulders. As you breathe out, raise your opposite arm and leg off the ground, reaching straight out in opposite directions. Hold this posture for a little while before shifting back to your starting position. Repeat on the opposite side.

3. Plank

Planks are a classic exercise for strengthening your core and back muscles. To perform a plank, start in the default position with your chest hovering above the surface. Engage your core and hold this position for 30–60 seconds, keeping your body straight from head to toe.

If you're new to planks, you can start by holding the position for shorter intervals and gradually building up your endurance. You will feel tired after doing planks, and your back will need rest, so consider investing in the best office chair for back pain, along with a seat cushion for back pain to recover from fatigue and get the rest your body deserves.

4. Supermans

This exercise targets the lower back muscles to improve strength and stability. Stretch your arms out in front of you while lying on your stomach. Engage your extensor muscles and lift your arms, chest, and legs off the ground, reaching out in opposite directions. Hold this posture for a little while before shifting back to your starting position, and do 8–12 repetitions.

5. Yoga Poses

Certain yoga poses can be great for improving back health, such as downward-facing dog, cobra, and pigeon pose. Downward-facing dogs stretch the entire back, while the cobra and pigeon poses focus on the lower back muscles. Consider incorporating these poses into your daily yoga practice or taking a yoga class focused on back health. Yoga for back health can be a lifesaver, and you should try it out to see what it can do for you.

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Additional Measures to Help Ease Back Pain

In addition to the exercises listed above, you can take several other measures to help ease back pain and improve your back health. Exercise bands with bars can be a useful addition to a home gym setup, allowing you to strengthen your back muscles in the comfort of your home.

These bands come in various resistance levels, so you can choose the one that best suits your fitness level and goals. In addition to exercise bands, a wide range of home gym equipment is available, including treadmills, weight machines, and more. Investing in a treadmill or other home gym equipment can be a convenient way to get in a good workout without having to leave the house.

walking pad may be right for you if you prefer a gentler, low-impact option. These devices enable you to walk or jog in place, providing a gentle way to exercise without putting strain on your joints. Whether you choose exercise bands, home gym equipment, or a walking pad, these measures can help improve your back health and ease back pain.


Incorporating these lower back health exercises into your daily routine can help improve your back's health and reduce the risk of back pain and injuries. It's crucial to pay attention to your body and begin cautiously. As you get more comfortable, gradually increase the intensity and length of these workouts.

Suppose you're experiencing chronic back pain or have a pre-existing back injury. In that case, it's always a good idea to consult a chiropractor or physical therapist before starting any new exercise routine. A back health chiropractic specialist can assess your needs and provide personalized treatment options to help improve your back health. Make your back's health a priority by getting back support for the office chair and incorporate these exercises into your daily routine for a stronger, pain-free back.

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