Strengthen Your Back


Whether you’re interested in recovering from an injury or avoiding one, exercising and strengthening your back is a key component of health and wellness. Two exercises you can safely do at home:

1. The Hip Bridge

Lie on your back, bend your knees, and relax your arms. Make sure your feet are flat to the floor and hip width apart. Squeeze your buttocks, lift your hips, and hold for 20-30 seconds. Slowly lower back to the floor. Repeat 10-12 times. This move helps improve core and spinal stabilization.

2. The Side Plank

Lie on your left side with knees straight. Prop yourself up on your left forearm, lightly clench your abdominals, and raise your hips (you should form a straight line from feet to shoulders. Hold for 30 to 60 seconds, and make sure to repeat on the other side. This move increases hip strength and stability, which will help protect your lower back during hip-centric activities (like the upcoming limbo marathon at your annual family reunion).


Sigma Wellness is an expert at rehabilitating most injuries. Before engaging in any exercise program, consult with a trained professional.


R. Ferber, et al. Suspected Mechanisms in the Cause of Overuse Running Injuries: A Clinical Review. Sports Health, May 2009.

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