Our backs are a an evolutionary “work-in-progress”; a quadruped’s suspension bridge turned ninety degrees for use as a Roman column. The core musculature and fascia that keep the spine upright need regular exercise to retain their strength as we age. Our sedentary lifestyle leaves 80% of adults with back pain sooner or later, but this is preventable in most cases with some basic back maintenance.
The following exercises will enhance postural muscle endurance and prevent some common causes of back pain. Perform this routine every day or at least 3 times per week. If an exercise is too easy, progress left-to-right through the alternatives to an exercise you can complete comfortably. Make sure to keep breathing throughout every exercise.
Choose one of the following Prone Bridges (Knee, Full, One-Leg, or Dynamic) 2 times for 30 seconds
Choose one of the following Side Bridges (knees bent, full, OR progressed) 2 times for 20 seconds
Choose one of the following Supine Bridges (low, medium, OR highest resistance) 2 times for 30 seconds
Bayonne Bridge (optional)