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Five Ways to Strengthen Your Back

It’s always better to keep your body strong and that especially includes your back and core muscles. By doing so, you will remain healthier, more powerful, and maintain flexibility. If you want to stave off injury and even surgery, these five exercises will help. If you can’t do them or have a lot of difficulty, it’s time to pay more attention to your back and core muscles.

1. Kneeling Extension

Kneel on all fours. Make certain your hands are directly beneath your shoulders and your knees below your hips. Tighten the core muscles in your abdomen and back. Lift your right arm slowly and extend it forward away from your body. Then, slowly lift your left leg, extending it straight back keeping your toes pointed downward. Hold this pose for 10 seconds then slowly lower your arm and leg to the starting position. Next, repeat the motion with your left arm and right leg. Repeat three times on each side.

2. Hip Lifts

This exercise will make your core muscles, buttocks, and lower back stronger. Lie on your back with knees bent and arms flat against the floor on each side. While you rotate your pelvis and tailbone downward, tighten the core muscles and push your lower back into the floor. While holding this position, slowly lift your midsection using your legs, shoulders, and arms for balance. Hold this position for 10 seconds, then slowly return to the starting position while you relax your core. Repeat five times.

3. Abdominal Chair Crunch

To reduce lower back pain, work toward strengthening your core muscles. This exercise increases abdominal strength. Lie on your back with lower legs resting on the seat of a chair. Place the fingers of each hand behind your head, then lift your chin toward the ceiling. Tighten your belly muscles then use these muscles to slowly lift your shoulders off the floor. Slowly lower to your starting position. Repeat a set of 10 three times, adding more as you get stronger.

4. Plank Hold

This exercise will strengthen your core and lower back. Lie facedown on the floor. Tuck your toes into the floor and place your elbows on the floor on each side. Your stomach muscles should remain tight. Raise your body off the floor and hold. Keep your core muscles tight and your bottom lifted as high as your shoulders. This will avoid lower-back strain. Hold this position for 10 seconds, then lower to the starting position. Repeat five times at first then increase the number as you get stronger.

5. Side Plank Hold

This exercise strengthens your oblique muscles and your lower back. Start in the Plank Hold position above. Rotate to your side with your weight on your left arm and foot. Put your right arm at your side or on your hip. When you move into this position, your hips will automatically try to move into the floor. This will strain your lower back. Instead, keep your belly muscles tight and keep your hips raised. Repeat the movement three times on each side.

Humans depend on the neck remaining in good condition. When a strong force injures your neck, or if you develop inflammation or degeneration, you will experience pain and perhaps disability.


Younger people usually incur damage caused by an injury. Sports injuries, vehicle accidents, and other blunt-force trauma can cause permanent harm and disability.


Older persons usually have more cases of degenerative disk disability. A lifetime of wear and tear can cause sometimes excruciating, long-term problems. Other common diseases of the neck can produce pain and disability.

Your Back & Spine
The spine is one of your most important body parts. Without a well-functioning set of vertebrae, you couldn’t do much of anything, and the rest of your body might quit their jobs as well.

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The Anatomy of the Spine

Your spine is a stacked column of 24 small bones called vertebrae that are arranged in segments. Between each vertebra is a disk, a cushion of soft gel material. Disks absorb pressure and keep the bony vertebrae from rubbing against each other.

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The Segments of the Spine
Four separate segments make up your spine. Each has an essential purpose.

The cervical spine is the first segment of seven vertebrae at the top. It holds your head and neck.

The thoracic spine is the second segment, located in the middle portion of your body. It consists of 12 vertebrae that control the mid-back region.

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Back Surgery
When you have intractable pain and have failed with every conservative treatment, it may be time for you and your physician to consider one of the common back surgeries. Conditions like a herniated disk or spinal stenosis or spondylolisthesis may be corrected with surgery. Other problems like a serious infection or tumor, you may be left with little choice other than back surgery.

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Five Ways to Strengthen Your Back
It’s always better to keep your body strong and that especially includes your back and core muscles. By doing so, you will remain healthier, more powerful, and maintain flexibility. If you want to stave off injury and even surgery, these five exercises will help. If you can’t do them or have a lot of difficulty, it’s time to pay more attention to your back and core muscles.

Learn More

What Can Go Wrong with Your Back
There are 24 vertebrae in your entire spine, each with its own set of disks, muscles, and cartilage. That means dozens of ways you can develop back problems, whether mild or severe. Being aware of what can happen and how it will feel can alert you to conditions that need a physician’s examination. So, let’s find out what’s going in your back in the back there.

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OUR SERVICES

Learn more about the services that we offer at Atrium Physical Therapy

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Atrium Physical Therapy

1115 Commerce Drive
Las Cruces, NM 88011

Ph: (575) 525-2450

Fax: (575) 993-5380

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