Having a strong and pain-free back is critical to good health. Benefits include enhanced posture, ease of performing daily functions like picking up groceries (or grandkids), and injury prevention.

Two types of activities contribute to a healthy back: stretching and strengthening.

For stretching, try a “reverse bridge,” during which you lie on your back with knees bent and feet flat on the floor. Then tighten your glutes and lift your hips off the floor. Another great stretch is doing a side plank. Details of these stretches and some strength recommendations are shown in this link from Harvard Health Publishing/Harvard Medical School.

https://www.health.harvard.edu/exercise-and-fitness/effective-exercises-for-building-a-strong-back

For strengthening, you can start out with very light weights and do bent-over rows, reverse flyes, or chair squats. At Premier Fitness Source, we have the dumbbells and resistance bands you’ll need as well as the expertise to show you the correct movements for safe and effective results.