Every time you stand up, bend over, or pick up an object, it works at least some muscles in your back. If you have back pain, these simple movements can make your condition worse. Therefore, you need to strengthen your back, your posture and your freedom of movement.
Exercise is a great way to strengthen your back muscles, prevent injuries, and relieve back pain. The best part is that these exercises are suitable for beginners so you can easily add them to your workout routine. Just remember to do a few minutes of moderate cardio and a few gentle stretches to warm up before you begin.
Before attempting some of the more strenuous exercises, check with your chiropractor for their recommendations. Once approved, add these seven back strengthening exercises to your workouts:
1st plank
The plank is an exercise that is often done by people looking to strengthen their core muscles. Planks can strengthen your entire body, including some deep back muscles.
To make a plank, place your elbows and forearms on the floor. With your legs straight, lift your body by supporting your weight on your forearms and toes. Keep your neck in a neutral position and stare at the floor in front of you. Your body should form a straight line that uses your core and back muscles. Hold this position as long as possible.
2. Scapular pushups
Scapular push-ups aim to strengthen the muscles around your shoulder blades and improve your shoulder and arm mobility. For this exercise, start in a high plank position with only your toes and hands on the floor, arms outstretched, and core muscles tensed.
Imagine there is a pencil between your shoulder blades. To hold this position, squeeze your shoulders together while lowering your body slightly. Don't try to go all the way down. Then, raise your body back to its starting position and repeat this several times.
3. Superman
Superman is an exercise that strengthens your back extensors, which are muscles that run on either side of your spine and help you maintain your posture.
This exercise is more difficult than it seems. First, lie face down on the floor and stretch both arms out in front of you. Also make sure that your legs are straight. Tense your core muscles and raise your hands and feet a few inches above the floor. Hold this position for a second and then return to your starting position. Repeat the exercise a few more times.
4. Cat-cow stretches
Cat-cow stretches can release tension in your back muscles and make them stronger. Get on your hands and knees, with your wrists under your shoulders and your knees under your hips. Slowly bend your back and pull your belly button towards your spine. Hold the cat pose for a few seconds.
Next, push your belly button towards the floor while lifting your tailbone and chest. Hold the cow pose for a few seconds before returning to the cat pose. Repeat the entire exercise a few more times.
5. Apostate ranks
Renegade rows train your back muscles, but also improve your core stability. For this exercise, start in a high plank position. Tense your core muscles and lift your right hand off the floor. Your elbow should be folded and snug against your body.
Bring your right arm back to its starting position and repeat with your left arm. Repeat the exercise a few more times. To make breakaway rows more challenging, you can do this exercise with dumbbells.
6. Fly backwards
The reverse fly is an exercise that targets many of the back and shoulder muscles that are essential for good posture. Stand with your knees slightly bent and your arms by your sides as you bend forward at the waist. Then contract your core muscles and raise your arms to your sides as you compress your shoulder blades.
Next, bring your arms back down and repeat the same steps. Again, you can make this exercise more difficult by holding a dumbbell in each of your hands.
7. Pull the resistance band apart
Pulling a resistance band apart is a simple exercise that can help you strengthen your back and improve your posture. For this exercise, stand in front of you with your arms outstretched while holding a resistance band. It should be taut and parallel to the floor.
Next, keep your arms straight as you move them to your sides to pull the band close to your chest. You should squeeze your shoulder blades together slightly. Bring your arms back to their starting position and repeat the process.
Adding just a few of the exercises on this list to your exercise regimen can help strengthen your back muscles. Make sure you do these exercises regularly.