Stronger, pain-free back: the most recommended exercises

03 February 2022

Stronger, pain-free back: the most recommended exercises

Stronger, pain-free back: the most recommended exercises

According to the WHO (World Health Organization), about 70% to 85% of the population suffers from the so-called “back pain”.

This pain can be due to a set of causes and is often associated with weakness of the muscles responsible for stabilization of the spine, resulting from the disuse or inadequate use of this muscle, by vicious positions and / or inadequate postures. For this reason, it is essential to practice specific and directed exercises as a resource, ideally, to prevent the decrease in the quality of life associated with this type of pain.

Prior to the practical exposure it will be pertinent to define “Exercise”. “Exercise” implies that one or several stimuli applied to a given body imply a challenge to that body, according to the previously defined needs, with consequent adaptation. Thus, considering the assumption, it is imperative to always question “For whom?” And “For what purpose?” We are building an exercise, so that we can define with greater certainty its purpose. Only after answering these two questions will we be able to decide “What to do”, “How to do” and “How long”.

This article intends to suggest 5 generalist exercises that stimulate the stabilizing muscles of the spine. The same can be done at home, at work or in the gym. It is advisable to use a mattress or two folded towels for the support sites (knees, arms or hands). The sequence may be performed on a small training circuit, said 2×30 “. This is:

Perform the exercise for 30 seconds;
Rest 30 seconds and perform the next move;
Proceed in the same way until exercise E .;
Return to exercise A. and repeat the entire sequence.

>> Click here: TODAY'S OFFERS <<

A - Cat & Dog
1. Position of 4 supports;
2. Align the shoulder, elbow and hand;
3. Align the hip with the knee;
4. Approach the chin from the chest by stretching the cervical, “shrink” the chest and “stretch” the back – Cat;
5. Perform the opposite movement: look up by lengthening the neck, “lengthen” the chest and “shrink” the back.

B - Swimming 

1. Lie on your stomach;
2. Keep the head always aligned with the trunk (look at the ground);
3. Simultaneously, “lift” the left arm and the right leg promoting the “lift” of the trunk;
4. Return to starting position;
5. Perform the same movement with the right arm and the left leg;
6. Repeat alternately;
7. Exhale whenever “lifting” the trunk.

C - Bird dog crunch
1. Position of 4 supports;
2. Align the shoulder, elbow and hand;
3. Align the hip with the knee;
4. Stretch the right arm and left leg to then bring the right elbow to the left knee – perform for 30 seconds;
5. Stretch the left arm and right leg to then bring the left elbow to the right knee – run for 30 seconds;
6. Keep abdominal contracted and “stabilize” the trunk even during movement.

D - Plank
1. Forearms resting on the floor, parallel to each other;
2. Shoulders aligned with elbows (90 degree angle between forearm and arm) and shoulders away from ears;
3. Legs resting on the floor (feet together or slightly apart);
4. Body parallel to the floor;
5. Keep abdominal contracted and “stabilize” the change.

E - Sideplank
1. Lie on your side with forearm resting on the floor;
2. Lined shoulder with elbow;
3. Leg lined trunk (various options for leg positioning);
4. Elevate the trunk keeping forearm and feet on the ground;
5. Free arm with hand on waist;
6. Keep abdominal contracted and “stabilize” the change.


Exposed exercises involve spinal work, either from the standpoint of muscle strengthening, mobility and / or the so-called “posture”. They are a generalist exposition from the technical point of view and, therefore, the applicability of each of them to a particular individual should be specific, and the respective technical execution may follow different guidelines.

Finally, it should be emphasized that in every movement we perform, billions of cells, several muscular structures and at least one joint are involved. Have you ever imagined complexity? There is plenty to think about. There is much to adapt.

Abigail Fonseca, Personal Trainer

>> Was this article useful for you? Subscribe to the newsletter. It's free. CLICK HERE <<