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6 Exercises to Strengthen Your Back

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senior man stretching on a yoga mat

So, you’ve been dealing with some back discomfort, eh? Join the club! Seriously, it seems like almost everyone I know who’s over 50 has had their fair share of back twinges, aches, and pains.

But don't worry. I’ve got some good ol’ Aussie wisdom to share with ya that might just put a spring back in your step (or at least make bending over to tie your shoes a bit easier).

Now, before we dive into these exercises, I want to remind you that it’s always a good idea to check with your doctor before starting any new exercise routine, especially if you’ve been dealing with some serious back issues. Safety first, folks!

Now, we’re not aiming to become human pretzels here, mates. Just some gentle stretches to loosen up those tight muscles.


1. Gentle Backbend

    Start this exercise by sitting in a chair, feet flat on the floor, and bring your hands to your lower back. Your fingers should be facing down with your thumbs wrapped around your hips facing the front of your body.

    Press your hands firmly into your hips and inhale. When you exhale, gently arch your spine by lifting your chin up so your face is looking at the ceiling.

    Hold this stance for 5 deep breaths and then gently come back to the neutral sitting position. Repeat these steps 3 - 5 times.


    2. Seated Twist

    Starting again with your feet firmly on the ground, keep your knees at a 90-degree angle. Move up on your seat a little but only enough that it still feels sturdy and the chair will not tip forward and become unstable.

    When you inhale, you are going to press down into your seat, sit straight, and lift your arms over your head. Exhaling, turn to your right gently, and place your left hand on the outside of your right knee.

    Twisting too hard can lead to injury, so don't strain yourself.

    Stay in your twist as you inhale, and when you exhale again make your twist a little deeper. Do this 5 times, alternating sides.


      3. Wall Sits

      Stand with your back against a sturdy wall and your feet hip-width apart. Slowly slide down the wall until your thighs are parallel to the floor, like you’re sitting in an invisible chair.

      Keep your back flat against the wall and your knees aligned with your ankles. Hold this position for 20-30 seconds, then slowly slide back up the wall. Repeat for 2-3 sets.


      4. Sit Backs

      Sit on a flat surface with your knees bent and your arms crossed over your chest. Breathing out, slowly sit back as far as you are comfortable with. Hold this position for a few seconds.

      Inhale, and return forward to the starting position. Repeat up to 10 times.


      5. Bent Knee Raise

      Laying down on your back, you’re going to keep your knees up and bent. Tighten your abdominal muscles and try to think of your belly button pressing into your spine.

      Lift one of your knees to your chest and hold it for 5 seconds. Return that leg to the floor and switch legs. Repeat the exercise 5-10 times.


      6. Back Extension

      Lay face down on a flat surface with your hands, palm down, besides your face. Bring your head up slowly, arching your back in the process. Push up on your elbows.

      Return to the starting position, and repeat 5-10 times.


      There you have it, folks! Six exercises to help strengthen your back and ease those pesky aches and pains. Remember, consistency is key, so try to incorporate these exercises into your routine a few times a week.

      And hey, if you need a little extra help, don’t forget about our trusty Outback products.

      **Talk to your doctor before beginning any new exercise program.


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        1 Response

        Aaron Greenberg
        Aaron Greenberg

        February 28, 2024

        thanks Mark ! after 10 days in Hosp., these really help. so I brought along my eucalyptus spray with me to us on feet, back…..really helped me to relax, lessen the itching and lessening some pain. The nurses would come in and always comment……wow, it smells great in your room, ask me about the spray, and even the docs, looked the bottle over and said, I wish more patients would use. It really is wonderful ! t Thank you and so much gratitude to you all
        --Aaron Greenberg

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