2+ day, 22+ hour ago (336+ words) If you've ever felt that dull ache after bending awkwardly or sitting too long, you're not alone. Back discomfort is extremely common, and many people simply learn to live with it. The good news? You don't need a gym or fancy equipment to keep your spine strong and pain-free. Your spine responds best to slow, controlled movements that activate the supporting muscles. A healthy back relies on engaging the core, glutes, and upper-back stabilisers " the muscles that protect the spine and improve posture. When these surrounding muscles are strengthened, the spine becomes more stable and mobile, reducing stiffness and the risk of strains. These beginner-friendly exercises are safe for anyone easing into a fitness routine. What truly matters is consistency and proper form, not intensity. A perfect warm-up for stiff backs. On hands and knees, arch your spine upward, then…...