1. Spine Curl / Bridge
This movement is wonderful for mobilising the spine and strengthening the glutes and hamstrings — key muscle groups that help protect the lower back.
How to do it:
Lie on your back with knees bent and feet hip-width apart. Inhale, then as you exhale, press through your heels and slowly peel the spine off the mat, one vertebra at a time, until you’re in a bridge position. Hold briefly, then roll back down with control.
Tips: Keep your ribs soft and avoid pushing into the lower back. The aim is smooth, controlled movement rather than height.
2. Bird Dog
This classic exercise is excellent for improving spinal stability and engaging the deeper back muscles that support everyday movement.
How to do it:
Start on all fours. Extend your right arm and left leg, keeping your hips square and your spine neutral. Hold for a few steady breaths, then return to centre and switch sides.
Tips: Imagine balancing a glass of water on your back — the goal is stability, not speed.
3. Prone Back Extension (Cobra Lift)
Modern life often draws us forward — hours at desks, phones, and screens can cause the chest to collapse and the spine to round. This gentle back extension helps counteract that by strengthening the spinal extensors and opening the chest.
How to do it:
Lie face down with hands under your shoulders. Press lightly into your hands and lift your chest, lengthening through the spine. For a greater challenge, keep your arms by your sides and lift the chest without using your hands.
Tips: Keep shoulders away from the ears and avoid compressing the lower back. Think about length rather than height.
Why These Moves Matter
Together, these exercises cover three essential aspects of back health: mobility (spine curls), stability (bird dog), and strength in extension (prone back extension). This balance is important because many daily activities — sitting, lifting, twisting — put uneven stress on the spine.
A gentle reminder
These movements may look simple, but practiced regularly, they can make a real difference to your back health. By building strength and mobility, you’re not only helping to protect your spine but also supporting better posture, stability, and everyday comfort.
Why not try adding them into your weekly routine — your back will thank you.
