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Beyond the Gym: Everyday Exercises for a Healthy Back


Not everyone can make it to the gym regularly. However, incorporating simple exercises into your daily routine can help strengthen your core muscles and improve overall back health. Here are some effective exercises you can do anywhere.

Planks: Core Strength Anytime, Anywhere

Planks are an excellent exercise for building core strength.

How to Perform a Plank

To do a plank, start in a push-up position, but rest on your forearms instead of your hands. Keep your body straight from head to heels, and hold the position. Start with 20-30 seconds and gradually increase the time as you get stronger.

Bridges: Support Your Lower Back

Bridges are great for strengthening the glutes and hamstrings, which support the lower back.

How to Perform a Bridge

Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Hold for a few seconds and then lower back down. Repeat for 10-15 repetitions.

Wall Slides: Improve Posture and Stability

Wall slides help improve posture and shoulder blade stability.

How to Perform Wall Slides

Stand with your back against a wall, feet shoulder-width apart. Raise your arms, bending your elbows to 90 degrees. Slide your arms up and down the wall while keeping your back and arms in contact with the wall. Perform 10-15 repetitions.


By incorporating these simple exercises into your daily routine, you can strengthen your core muscles and improve your back health without needing to go to the gym. Physio Health Clinic is dedicated to promoting better back health habits for a broader audience. Start these exercises today for a healthier back!