Top Tips to Strengthen Your Back Safely

Hello, Albamigos! Today I’m sharing some simple yet powerful ways to keep your spine healthy and mobile, perfect for anyone dealing with back pain or stiffness.

First, let's start with spinal waves. From downward facing dog, press your hands firmly into the floor and lift your sit bones high. As you exhale, shift your weight forward into a plank, rounding your back and tucking your chin slightly. Inhale as you wave your body back to downward dog, bending your knees and lifting your tailbone. Repeat this movement 5 to 10 times, moving slowly and mindfully to feel each sensation.

Next, we have a diaphragm stretch. Lie on your back with your knees bent and feet flat. As you exhale deeply, imagine steaming up a mirror, pushing your lower back into the floor to stretch your diaphragm. Repeat this a few times if it feels good for you.

Lastly, let’s practice diaphragmatic breathing. Still lying on your back, place one hand on your belly and the other on your chest. Inhale through your nose, letting your belly expand under your hand while keeping your chest still. Exhale fully through pursed lips. This calming breath is great for daily practice—try it a few times a day for 10 rounds.

These techniques are fantastic for spinal health and overall relaxation. I hope you find them as beneficial as I do. For a full-length yoga flow focused on the spine, check out my other video!