Get a fine spine'

In the good old days, people used to be outdoors, doing their work, building their houses and pulling water out of the well, our lifestyles have evolved only to make us sedentary, which involves long hours of sitting, working on the computer, etc. All of this takes a toll on health and one of the most basic abnormalities people complain about is back pain. 

T Spine rotation
Spine rotation focuses on improving the mobility of the thoracic spine. You start this movement by getting into a raised plank, arms underneath the shoulders and head to toe in one straight line. Lift one of the arms off the ground and rotate the upper back to raise the arm up towards the sky. Keep alternating this on both sides for a balanced workout. Do 15 repetitions on each arm, repeated over four to five rounds. This will give you an effective work for the spine and make your back stronger.

Side plank leg raise
An important part of back strength lies in the stabiliser muscles and that’s why it’s important to strengthen the obliques in order to provide enough support to the strained lower back. You get down sideways on the elbow, head to toe in one straight line and raise one leg off the ground to create extra tension. Hold it on each side for 30 to 45 seconds repeated over four to five rounds to feel the burn in your obliques. 

Superman
One of the most basic and most powerful movements to strengthen your lower back is Superman. Lie down on your chest, keep your arms overhead and raise your arms, shoulders and legs off the ground at the same time. Get your limbs back to the ground and repeat. This will ensure enough amount of strength in your lower back to sustain the punishment of sedentarism.  You should do 15 to 20 repetitions, repeated over four to five rounds for an effective workout.

Single leg bridge
Start this movement by lying down on your back, feet flat on the ground and hands close to your butt. Lift one leg off the floor and raise it up towards the ceiling, as straight as you can.

 

Post that, lift your hips up to their full potential, hold their for a bit and get back down. Perform 10 repetitions on each side to warm your posterior chain up. 

Side plank leg raiseSupermanSingle leg bridge