Exercise

This is the list of exercises that can help strengthen your back and alleviate muscle-related pain:

• Planks (and side planks): Great for building core stability which supports your lower back.
• Glute bridges: Activate and strengthen your glute muscles, which play a key role in stabilizing your pelvis and lower back.
• Bird-dogs: Improve balance and coordination while strengthening the lower back and core muscles.
• Dead bugs: Enhance core strength and stability, reducing strain on the lower back.
• Squats with proper form: Strengthen your legs and glutes, which helps support your back during daily activities.
• Rows and upper-back strengthening: Target the upper back muscles to improve posture and reduce upper and mid-back pain.