Strengthening Exercises for a Healthy Back: Insights from Dr. Jordan Sudberg

Strengthening the muscles that support your spine is one of the most effective ways to reduce back pain. Dr. Jordan Sudberg, founder of Spine and Sport Rehabilitation in Islandia, New York, which specializes in pain management, explains that weak core muscles can lead to poor posture and increased strain on the lower back. One of the best exercises for strengthening the core is the plank. This exercise engages the abdominal muscles, lower back, and glutes, providing stability and support for the spine.

Another effective exercise is the bird-dog, which targets the core and lower back. Start on your hands and knees, extend one arm and the opposite leg simultaneously, and hold for a few seconds before switching sides. Dr. Jordan Sudberg says, “The bird-dog exercise improves balance and strengthens the muscles that support the spine, making it an excellent choice for preventing back pain.”

For those looking to strengthen their lower back, the bridge exercise is highly recommended. Lie on your back with your knees bent and feet flat on the floor, then lift your hips toward the ceiling while engaging your glutes and core. Dr. Jordan Sudberg notes, “The bridge exercise not only strengthens the lower back but also improves hip mobility, which can reduce strain on the spine.”

Incorporating these strengthening exercises into your routine can help build a resilient back and reduce the risk of pain. Dr. Jordan Sudberg advises starting with 2-3 sets of 10-15 repetitions for each exercise and gradually increasing the intensity as your strength improves. “A strong core and back are essential for maintaining proper posture and preventing injuries,” he says.

Consistency is key when it comes to back-strengthening exercises. Dr. Jordan Sudberg emphasizes that performing these exercises a few times a week can yield long-term benefits, such as improved posture, reduced strain on the spine, and greater overall mobility. Additionally, combining strength training with flexibility exercises, such as yoga or dynamic stretching, can enhance muscle balance and prevent stiffness. “A well-rounded approach that includes both strength and flexibility work is the best way to support spinal health,” Dr. Sudberg advises.

For those interested in learning more about maintaining a strong and healthy back, Dr. Sudberg recommends reading Back Mechanic by Dr. Stuart McGill. This book provides valuable insights into back pain prevention, rehabilitation techniques, and personalized exercise programs based on individual needs. “Dr. McGill’s research is a game-changer for anyone dealing with chronic back pain,” Dr. Sudberg says. By incorporating evidence-based exercises and lifestyle adjustments, individuals can take proactive steps toward a healthier, pain-free back.

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Meet Jordan Sudberg: Renowned New York-Based Pain Management Specialist