Best Back Exercises to Prevent Spinal Pain Dr. Nada El Rashidi

Introduction

Dr. Nada Ahmed El Rashidi, Specialist in Physical Therapy and Rehabilitation at Revive Center, holds a Doctorate in Orthopedic and Spinal Therapy from Cairo University and a Diploma in Manual Therapy. She offers a practical, scientific approach to improving back health and preventing chronic spinal pain through simple daily exercises.

The Importance of Strengthening Back Muscles

Dr. Nada El Rashidi emphasizes that weak back muscles are one of the most common causes of lower back and sacral spine pain. Strengthening these muscles not only improves posture but also reduces the risk of recurring pain, herniated discs, and nerve compression.

Top Recommended Exercises by Dr. Nada El Rashidi

1. Bridge Exercise

• Purpose: Strengthens lumbar and gluteal muscles

• How to do it: Lie on your back, bend your knees, lift your pelvis upward, hold for a few seconds, then lower.

2. Cat-Cow Stretch

• Purpose: Improves spinal flexibility

• How to do it: In a hands-and-knees position, arch the back up and down slowly.

3. Superman Exercise

• Purpose: Strengthens the lower back and spinal muscles

• How to do it: Lie on your stomach, lift arms and legs simultaneously, and hold for a few seconds.

4. Plank

• Purpose: Strengthens the core and back simultaneously

• How to do it: Rest on your forearms and toes, keeping your body in a straight line.

5. Scapular Retraction

• Purpose: Strengthens upper back muscles and improves posture

• How to do it: Can be performed with or without resistance bands by pulling the shoulder blades back and holding.

Tips from Dr. Nada El Rashidi While Exercising:

• Gradually increase intensity and duration

• Perform movements slowly and in control

• Stop if sharp pain occurs

• Always consult a physical therapist before starting a workout plan, especially for herniated disc patients

Conclusion

Preventing spinal pain starts with strengthening your core and back muscles. Dr. Nada El Rashidi provides personalized rehabilitation programs tailored to each case, with careful follow-up to ensure safe and healthy progress.