What’s the secret to a healthy, pain-free back? A strong core! Building strength from the front of your core through to your spine will keep you moving without pain, and stop tension from building up. Plus, getting in the habit of moving between long seated periods will prevent your back from locking up and gathering sticky spots.
Movement Living teacher Amanda breaks down 5 simple Pilates-inspired stretch and strength moves to try, plus a free class that puts all the moves together! Spending just a minute or two on these movements will leave you feeling stronger in your spine and core, and help manage any nagging aches and pains.
Here are Amanda’s 5 essential back-strengthening exercises.
1. Supine Deep Core Breathing
Get intentional with your breath and use all those core muscles with this one. Lying face up, feet apart, and knees resting against each other, bring your back flush with the floor. Inhale and exhale deeply, feeling every muscle. This should feel simple and relaxing. As Amanda says, “it can be very powerful to just lie flat on your back, feeling the support of the ground.”
2. Dead Bug Hold
Lying supine, bring your knees to 90 degrees with the hips, feet in the air. Hold steady here, continuing to use those deep core muscles, feeling your back flat and glued to the ground. Use controlled, deep breaths to hold the position. If you need a break, rest your feet on the ground for a moment. To up the stakes, try slowly tapping each foot on to the ground, alternating legs.
3. Supine Single Leg Extensions
From the same dead bug position, keeping one leg raised and knee bent, extend the opposite leg slowly. Once your leg is extended fully, bring it back slowly to the starting position. Core engagement is key here! Don’t let your low back rise up off the ground.
4. Hip Bridge Roll Ups
Still on your back with your knees lifted off the ground, use your glutes to raise your hips up into a bridge. You should land in a steady position, with a straight line from your shoulders to your knees. Roll your spine up and down slowly, as if moving each individual vertebra, one at a time. Feel the muscles working in your back, glutes, quads, and core!
5. Supine Twist and Reach
Release tension in your low back with this cozy stretch. Facing up, bring your left knee up to your chest, and across your body. Stretch out your left arm to the side, and feel your body open up! Keep breathing intentionally, using those deep core muscles to ground each breath.
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Follow Amanda through the full 11-min Pilates workshop! These moves can be done while you watch TV, relax in bed, or in the middle of your workday. All you need is you and a floor.
