Movements that Can Strengthen the Spine, Can Prevent Back Pain

Dream - Quite a lot of people often experience back pain. Especially if you sit for a long time or lift heavy loads.

This can disrupt productivity and make you uncomfortable in activities. In addition to maintaining posture, you can prevent back pain by doing some movements to strengthen the spine.

Do the movements recommended by Physical Medicine and Rehabilitation Specialist, Edbert Wreksoatmodjo, to strengthen the spine and prevent back pain.

1. Pelvic Tilt

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Lie on a flat surface and bend your knees. Then, lift your abdominal muscles and hold for 5 seconds. Make sure your back and buttocks are not lifted to activate the abdominal muscles. Do 5-10 times for 2 sets every day.

2. Table Top

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Lift your calves while lying down and make sure your knees form a 90-degree angle. Hold in the same position for 15 seconds and repeat 5-10 times for 1-2 times a day to activate the abdominal muscles.

3. Bridging

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Lie down and stretch both arms beside your body. Bend your knees and lift your back and buttocks. Hold for 5 seconds and repeat 10 times for 2-3 sets to strengthen the abdominal muscles, thighs, and lower back.

4. Back Extension

Photo: Instagram @dr.edbert

Lie on your stomach and prop up your abdomen with a pillow. Make sure your legs are straight and place both hands beside your head.

Keep your chest and head away from the surface of the mattress or mat. Then, hold for 3 seconds and repeat 10 times for 2-3 sets.

5. Superman

Photo: Instagram @dr.edbert

Still in a face-down position, support your body by extending your left arm and bending your right knee.

Then, stretch your right arm and left leg forward and backward. Hold for 5 seconds and repeat 10 times for 2-3 sets. Do the same on the other side of the arms and legs.

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