A bad back is a constant reminder of the things you’re free to’t do.
Planks
Planks are probably the first go-to exercise recommended for people with a bad back.
While there areseveral variations of a plank, you could start by doing the most basic one.
Keep your feet on the ground and your arms stretched.
you’ve got the option to then progress to a full plank over time.
Stay in the position while breathing in and out for out about 20 seconds.
Begin by laying down on your back on an exercise mat.
Lift your knees up at an angle of 90 degrees, keeping your core tight.
While keeping your spine to the floor, move your arms up and over your shoulders.
Gently bring your right arm and left leg down to about an inch over the mat.
Pause and repeat the same with the opposite arm and leg.
you might do about 10 reps of dead bugs on each side.
Dead bugs are also a great workout for improving your posture.
Start by coming down on all fours on your mat.
Remain in this position for a few seconds before coming back on all fours.
Next, do the same with the opposite arm and leg.
Repeat this several times on both sides.
Swiss ball crunches
Who said there’s only one way to do crunches?
Swiss balls make excellent tools for those with bad backs, perSpine Health.
You may have also heard Swiss balls being referred to asexercise balls or stability balls.
They are a safe surface on which those with back pains can perform crunches.
Keep your knees at a 90-degree angle with your feet planted firmly on the ground.
you could either cross your hands at your chest or place them behind your head.
Keep a tight core as you raise your shoulders and perform a crunch.
Three rounds of 10 reps each will provide a solid workout for your back and core.
Ab workouts don’t have to be something you dread if you suffer from a bad back.
In fact, all these are safe andweightless core workouts you’re free to do from home.
