Back Strengthening Exercises

Strengthening the back requires regular back muscle movements. There are many types of exercises that can be done at home.
Exercises to strengthen the back

Strengthening your back requires doing back muscle exercises. Regular exercise strengthens the muscles in the back area and also reduces the risk of certain problems such as sciatica and interstitial bulge. It also helps improve posture, which is one factor that often contributes to the onset of back pain. In the long run, strengthening the spine reduces the risk of chronic diseases such as arthritis. Want to know more? Below you will find good exercises to strengthen your back.

Exercises to strengthen the back

Strengthening your back should take into account your own physical abilities, age and state of health. If you have an illness or injury, it is best to first ask an expert if you can do the exercises.

If your doctor gives you permission, remember that you will only benefit from these exercises if you do them regularly. It is useless to do them a couple of times and then go back to passive lifestyles. Incorporate them into your lifestyle!

1. Back strengthening exercises: general back stretching

Different stretches are good exercises to strengthen your back

General back stretching is a simple, low-power exercise that strengthens the back and reduces the incidence of back pain. It is complemented by a short breathing exercise.

This is how you do it

  • Lie on your back on a exercise mat, for example.
  • Hook your legs and bring both knees towards your chest with your hands.
  • Inhale through your nose and blow air out through your mouth.
  • Return to starting position.
  • Do 15 reps.

2. Crunching of the oblique abdominal muscles in the supine position

Abdominal exercises also work the back muscles

There are interesting benefits to this easy movement. It not only strengthens the lower back and reduces pain but also trains the oblique abdominal muscles and helps shape the waist.

This is how you do it

  • Lie on your back on the mat with your feet hooked.
  • Then take your knees alternately to the right and left sides of your body.
  • Make sure your shoulders and soles stay on the mat.
  • During the movement, inhale through the nose and out through the mouth.
  • Do 12-15 reps on each side.

3. Back strengthening exercises: back stretching

If the movement is difficult to do, you can use the exercise rubber band as an aid in stretching. This movement is a good addition to back strengthening exercises. It not only strengthens muscles but also reduces typical lower back tension.

If you use a gym rubber band during exercise, place it under the leg (foot) to be lifted and hold it with both hands.

This is how you do it

  • First lie on your back on the mat with your feet hooked.
  • Inhale through your nose and stretch one leg straight.
  • Exhale through your mouth as you lift your foot up towards the ceiling with your knee fully straight.
  • Hold the position for five seconds and slowly lower your foot.
  • Do 10-12 reps for each leg.

4. Back strengthening exercises: upper abdominal muscles

Abdominal cramps also work the back muscles

The advantage of strengthening the back is that other muscle groups can be worked on at the same time. In this case, we recommend doing exercises for the upper abdominal muscles that strengthen not only the abdominal muscles but also the back.

This is how you do it

  • Lie on the mat with your face towards the ceiling, put your hands behind your head or crosswise in front at shoulder height.
  • Then take your chest and shoulders towards your knees. Keep a neutral position.
  • Hold the position for three seconds and return to the starting position.
  • Do 12-15 reps combined with breathing exercises.

5. Raise the opposite leg and arm

Arm and leg lifts are good exercises to strengthen your back

To avoid injuries and to move properly, your arms and legs should be in line. This movement not only strengthens the back, but is also a perfect movement to improve coordination. It can be done lying on his stomach or heel. The first option is better if you don’t have enough strength yet.

This is how you do it

  • Lie on your stomach on the mat with your legs perfectly straight and a pillow under your stomach.
  • Raise the other arm and the leg of the opposite side without lifting the body off the ground.
  • Hold the position for three to five seconds and return to the starting position.
  • Do the same exercise with the other hand and leg.
  • Do 12-15 reps.
  • The movement can also be done on the heel in the same way, but make sure the arm and leg are in line with the back.

Tips for strengthening your back

Properly done, these exercises can be very helpful. If you have any questions about any store, consult a professional. Improper movements can cause harm.

Keeping your back healthy requires not only doing these exercises but also other healthy lifestyles. So do the following daily:

  • Eat healthy foods high in Omega-3, antioxidants, protein, vitamins and minerals.
  • Maintain good posture both when walking and sitting.
  • Do breathing exercises.
  • Keep stress under control through relaxation exercises.
  • Avoid physical overload, especially if you are not yet in good shape.
  • Take calcium and vitamin D supplements as long as you ask your doctor first.
  • Sleep enough.

Do you have back problems or recurrent back pain? In that case, you may want to try these exercises to strengthen your back. If symptoms persist or are related to another disorder, consult a physician.


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