If you suffer from a bad back, you know just how frustrating it can be to do everyday tasks, including workouts and especially ab exercises. It is therefore, important to stretch and strengthen your spine. We are not asking you to hit the gym. Just perform these simple exercises that will strengthen your spine like no other. Bonus? All of them can be done without you having to manoeuvre yourself up and down off the floor. So, on the occasion of World Spine Day, follow these easy, yet helpful exercises that will build a healthy spine.

Back Bend

A simple back bend is a type of extension stretch that will work on the extensor muscles and reduces stiffness. Stand up straight keeping your feet shoulder-width apart. Place your palms on your waist and slowly bend backward. Go as low as you can without bending the knees. Strength Training: 5 Easy Exercises to Gain Muscle and Burn More Calories.

Side Bend

If you want to develop good all-round spine flexibility, side bend can cause flexion of your oblique muscles, allowing easier spiral movements of your upper body. Stand up straight with feet shoulder-width apart. Bend over slowly to your right with your left arm stretching over your head and go as low as you can. Remember to reach the hand over your head and slowly come back to the original position.

Cobra Pose

Cobra is an excellent posture to strengthen your back. Lie flat on your stomach with your forehead touching the mat. Your palms should be on the mat and your arms close to your body. Now lift yourself up and straighten your arms in the process. Hold this pose for a few seconds and then come back to the starting position. WORST Exercises and Workout Mistakes That Will RUIN Your Fitness Goals.

Bridge Pose

This stretch will help engage the lower back muscles that often share the stress with other connective muscles. To perform bridge, lie on the ground, bend your knees and place your feet flat on the ground. Raise your buttocks off the ground and make sure that your shoulder is touching the ground. Try to hold yourself in that position for 15 seconds, then slowly return back to the ground. Yoga Sequence To Ease Tensed Back Muscles After A Long Day At Work. 

Superman Pose

Incorrect posture is the biggest reason for spine problems. By performing this exercise you will reverse the effects of bad posture on the body.  To perform this exercise you need to lie down on your stomach. Raise both your hands and legs up in the air, putting the pressure on your back and stomach. Try to hold this position for ten seconds and then slowly release it. Repeat this exercise 15 times for maximum benefit.

We recommend that you do these stretches two or three times a day to help beat tightness of back and pain.

(The above story first appeared on LatestLY on Oct 16, 2019 08:39 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).