5 Exercises to Bulletproof Your Back and Prevent Injury

Contrary to what many people think, you are not at the mercy of genetics, family history, or just “having a bad back” and consequently dealing with back pain. Lifestyle choices and personal habits play a huge role in building a strong and healthy spine!

To help keep your back mobile, loose, and injury-free, there are a few exercises that are particularly helpful for restoring motion. Do these exercises regularly to keep your spine happy and help prevent injuries. Each exercise can be repeated for 5-15 reps.

1. Spinal Roll Breathing

   This simple articulation of the spine is a great way to gently build ease of movement. Start on the floor on your hands and knees. Your hands should be under your shoulders and your knees under your hips. Draw a deep breath in and pull your belly to your spine, rounding your back up toward the ceiling as far as you can comfortably go. Go slowly. Breathe out but continue to push your back up to the ceiling, pushing out as much air as you can to get greater reach through your arms and shoulders. Breathe in and gently relax your spine back into a neutral position.

2. Glute Bridge

   Your glutes play an important role in stabilizing your spine. Strengthen them by doing bridges regularly. Start by laying on your back. Place your feet flat on the floor so your knees are at a 45 degree angle. Squeeze your butt and drive your hips up to the ceiling until your knees and hips are at the same level. Hold for a few seconds, then release and come back to lay on your back.
   

3. Standing Lunge Stretch

   Tight hip flexors and hamstrings can put a lot of strain on the lower lumbar spine. To stretch them, start by standing with your arms at your sides. Place your hands on your hips. Take a step forward with your right foot so that you are in a split stance. Lower your right knee so that it is at a 90 degree angle. Your left leg will be extended straight back behind you. Sit into the stretch and hold for 20-30 seconds. Repeat on the other side.
   

4. Seated Spinal Twist

   Encourage healthy range of motion in your spine with a gentle twist. Start by sitting on the floor in a cross legged position. Inhale as you extend your arms to the ceiling, and on an exhale twist toward the right. Gently untwist and come back to the center and lower your arms. Switch the cross of your legs and repeat on the other side.
   

5. Cobra Press Up

   1. This exercise is wonderful for restoring mobility to the low back, particularly after injury. Start by lying face down on your belly. Place your hands on the floor under your shoulders. Bend your elbows and hug them to your sides. Inhale to lift your chest off the floor, pressing down through your hands. Make sure your elbows continue hugging your sides. Keep your neck in neutral position with your eyes looking at the floor. Hold for a few seconds, then release and come back to a lying position.

Do these exercises regularly to encourage movement in your spine, prevent injury, and stay loose!