The practice of exercises to strengthen the back is one of the recommended habits to prevent injuries in this area. They are useful for promoting pain relief, improving physical fitness and correcting posture.
These have become one of the most widely used options in physical therapy to promote relief from lower back pain and stiffness. Its regular practice improves the range of motion, increases muscle strength, and helps reduce the recurrence of problems such as low back pain. Do you want to start your practice? Discover five options.
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What you should know about the back muscles
Before knowing in detail the exercises that help strengthen the back, knowing which muscles will be worked is convenient. This part of the body is made up of three types of forces, classified as follows:
- Extensors: involved in lifting objects and in actions such as standing up.
- Flexors: they are the ones that allow you to lean forward and arch the lower back.
- Obliques: help to adopt a good body posture and allow the rotation of the spine. It is worth mentioning that its most significant portion is located anterolaterally, so it is more prominent in the abdomen area.
Now, to be more specific, in this area, we find the following muscles:
- Latissimus dorsi: located on the sides of the back, in the area under the armpits.
- Rhomboids: those found in the upper half of the back.
- Serratus: located in two different portions, the first from the neck to the middle of the back and the second portion close to the lower back.
- Trapezius: goes from the neck to the middle area of the back.
- Spinal erector: located along the spine.
- Lumbar: Located in the lower back area, under the layer of the latissimus dorsi.
Benefits of exercises to strengthen the back
The regular practice of back exercises has benefits that go beyond strengthening the muscles. As detailed in a publication in the National Center for Biotechnology Information, this habit can effectively prevent the appearance of pain in this area.
It is recommended to relieve non-specific back pain since the lack of movement can worsen it. Related to this, other research in Healthcare reported that an exercise program that combines muscle strength, flexibility, and aerobic fitness is beneficial in relieving pain.
Increasing core muscle strength helps stabilize the lumbar spine; In addition, it improves the flexibility of the muscles, tendons, and ligaments in the back, which in turn increases the range of motion and functional movement.
Meanwhile, aerobic activity stimulates blood flow and the transport of nutrients to the soft tissues of the back. That being said, there are several types of suitable exercises. The choice between modalities depends on physical condition, age, or pre-existing diseases.Exercises to strengthen the back
A wide variety of exercises can be integrated into your training routine to strengthen your back muscles. Most do not require specific materials, more than a mat or mat to lie on the floor.
In any case, it should be noted that some of these activities have variations with weights and elastic bands that aim to increase the difficulty. These can be considered by having more physical resistance and strength.
1. iron
The plank is an exercise that engages the entire core. It also works the muscles of the shoulders and buttocks. A study shared via Physiotherapy: Theory and Practice supports the benefits of this activity in strengthening the back.
Its practice strengthens the body’s major muscles; in this way, it reduces the pressure on the spine and helps stabilize it. The researchers observed that this exercise activates the core muscles and leads to their strengthening.
How to do it?
- Lie on your stomach on a mat and support yourself on the back of your forearm and the balls of your feet.
- Keep your back straight so your body forms a line from head to heels.
- Hold the position for at least 20 seconds and rest. Do four sets.
- Once you increase your resistance, increase the time to 40 or 60 seconds.
2. Stretch knees to the chest
As a Mayo Clinic post details, the knee-to-chest stretch targets the muscles in your lower back.
This same entity suggests avoiding its practice in the case of osteoporosis since the activity tends to cause compression of the vertebrae, which increases the risk of fractures.
How to do it?
- Lie on your back on the mat, with your legs stretched out and your arms at your sides.
- Raise one of the knees towards the chest and hold it with both hands to hold the position for five seconds.
- Slowly lower your leg back to the starting position while keeping your back straight.
- Perform ten repetitions with each leg, alternating movements—complete four series.
3. Bridge
The bridge exercise is focused on strengthening the hip extensors and working on trunk stability. Information disclosed through Physiopedia details that it increases the activity of muscles such as the internal, external, and erector spinal muscles.
How to do it?
- To start, lie on your back and bend your knees.
- Keep your feet flat on the ground, close to your buttocks.
- Subsequently, lift the hip from the ground towards the ceiling as much as possible.
- Lower down slowly and repeat the movement.
- Perform ten repetitions and four series.
4. Triceps dips
The main goal of triceps dips is to strengthen the arms and shoulders; even so, its practice benefits the lower and upper back muscles.
An article released through the Inspire USA Foundation highlights that this exercise works the latissimus dorsi, the muscle located on the sides of the back. It also engages the trapezius in the upper back, which facilitates the shoulder blades’ movement.
Among other things, it is an activity that increases muscle strength and stability. Its regular practice helps reduce the risk of back injuries and improves posture.
How to do it?
- To start, stand in front of a chair or bench with your back to it.
- Next, grasp its front edges and position your buttocks directly in front of the seat, with your feet flat and your legs bent so that your thighs are parallel to the ground.
- Now, straighten your arms and start the movement of the body; Lower yourself to the floor until your arms form 90-degree angles.
- Then engage your triceps to push back and return to the starting position.
- Perform 10 to 12 repetitions and four series.
5. Superman
One of the most exciting exercises to strengthen the back and reduce ailments is ‘Superman.’ It is an activity carried out on the ground, in which the arms and legs are raised simultaneously while the core remains active.
According to a publication from the Cleveland Clinic, this exercise not only strengthens but increases stability. In addition, it is low intensity so it can be done even in pain.
How to do it?
- First, lie on your stomach with your legs straight and your arms over your head. The elbows should be just at the height of the ears.
- Then, activate your core muscles and raise both arms and legs. Knees and elbows should remain straight.
- Also, keep your neck neutral, for example, looking down.
- Being in the upper position – Superman – tries to hold a few seconds before going down. Also, when going down, make sure you go slow.
- Perform 12 to 15 repetitions and four series.
Final recommendations to strengthen the back
Without a doubt, the regular practice of these exercises can contribute to strengthening the back. However, it should be remembered that many other forms of physical activity also have benefits; walking, swimming, Pilates, and bicycling are some examples.
Regarding the exercises mentioned above and others you want to include in your strengthening routine, we advise you to adapt the training volume according to your abilities. It should be noted that the number of series and repetitions are mentioned as an example or can be taken as a reference for your routine.
Of course, beyond this, what it is about is adopting a healthy lifestyle that reduces the risk of injury or possible ailments. So, you must take care of your body posture, eat a healthy diet, maintain a healthy weight, and manage stress. Other measures, such as avoiding smoking and alcohol and taking active breaks at work, also help.