Regardless of whether you’re sitting, standing, walking, or running, your back is hard at work supporting your body’s frame. Thankfully, there are ways you can strengthen your core so that your back muscles can support you throughout the day. Incorporate these easy-to-do back exercises into your daily workout routine to keep discomfort at bay.

3 Back Exercises That’ll Strengthen the Core & Relieve Pain

1. Shoulder Blade Squeeze

While sitting up straight on a stool or in an armless chair, place your hands on your thighs and relax the elbows. Then, pull your shoulder blades back and together. Hold for five seconds before releasing. Repeat four more times, and perform a second session later in the day.

2. Cat Stretch

The cat stretch is a popular back exercise because it provides immediate relief, especially if your muscles are stiff and sore due to poor posture. Get down on all fours, and place your hands and knees shoulder-width apart. Arch your back slowly as if trying to touch the ceiling with your spine. Then, let your stomach sag as if trying to touch your belly button to the floor. Return to the starting position before repeating two to four more times.

3. Side Step Squat

Start with the feet together and place your hands on the hips. Then, step the right foot out to the side until the feet are slightly more than shoulder-width apart. Bend at the knees into a squat while keeping your back upright. Straighten, return to the starting position, and repeat with the left foot. Perform 10 reps on each side per session to strengthen both your back and leg muscles.

If your back pain doesn’t improve after incorporating these exercises, a compromised core may not be the problem. To determine what’s causing your pain, turn to Randy R. Collins, D.C., Inc., in Honolulu, HI. Since 1979, this friendly chiropractor has treated patients of all ages and fitness levels. After performing a comprehensive evaluation, he’ll devise a holistic treatment plan that’s tailored to address your needs. View his services online, or call (808) 839-7474 to schedule an appointment.