6 Back Strengthening Exercises

The back can suffer many injuries caused by sudden movements, muscle weakness, wrong postures or stress. Doing exercises to strengthen your back can prevent many complications in the future.

There are several exercises to strengthen the back that, in addition, help to relieve or prevent some pain that is a consequence of poor posture. Next, we’ll look at the characteristics of the lower back, why it’s important to work on this part of the body, and we’ll show you how to do it.

The lower back or lower back is one of the most sensitive parts of the body. It is the area that is most frequently affected as a result of hamstring injuries, abdominal muscle weakness, general injuries and herniated discs.

A good constant posture, combined with exercises to strengthen the back, contributes to strengthening this region.

Many people are careless and end up developing diseases that can impair their quality of life. Back pain usually appears as a result of wrong posture or a strain caused by improper physical effort. It can also be from sitting for a long time and with incorrect posture, for example, in front of the computer.

To avoid back injuries, it is recommended to avoid sedentary lifestyle and perform moderate physical activity.

In addition, there are exercises that contribute to the prevention of back diseases by strengthening the muscles present in this region. Let’s look at some of these exercises below.

6 types of exercises to strengthen your back

1.- Arms and legs opposite on the knees

It is one of the easiest exercises to strengthen the back and with which you can reduce tension in the lower back. It also strengthens your abdominal muscles.

How to run:

1. Placing your body on all fours, with your palms on the floor and bending your knees.
2. Next, you should stretch your right arm along with your left leg until both are parallel to the floor.
3. Hold the pose for 4 seconds, then slowly return to the starting position.
4. Repeat with opposite arm and leg.
5. Do three sets of ten reps on each side.

2.- Arms and legs opposite on the belly

This exercise is similar to the previous one, except that instead of using your arms and legs, you’re going to have your stomach on the floor.

How to run:

1. Lie down on the floor on your stomach.
2. Stretch and flex your left leg along with your right arm until both are parallel to the floor.
3. Hold the position for 4 seconds, then slowly return to the starting position.
4. Repeat the process with the opposite arm and leg.
5. Do three sets of ten reps on each side.

3.- Leg Elevation

With this exercise you will be able to strengthen your glutes and muscles. In addition, you will also work on the abdominal and lower back.

How to run:

1. Lie on your back, flex your right leg, and lift your left leg with slow movements.
2. Hold the raised leg with both hands behind your knees and hold the pose for 30 seconds.
3. Repeat the process with the other leg.
4. Do three sets of ten reps on each side.

4.- Pelvis Elevation

With this exercise you will work your lower back and abdominal muscles. The key is to try to contract your abdomen each time you do the movement.

How to run:

1. Lying face up on a mat, bend your knees and place your feet on the floor.
2. Hands should be positioned and kept at your sides and your back supported in an upright position, lifting your buttocks and pelvis off the floor.
3. Hold the pose for 10 seconds, then rest and repeat the process 10 times.

5.- Hip flexion

This exercise is designed to strengthen the hips. Although it has also been shown to have a positive effect on back pain.

How to run:

1. The left foot should be placed in front of the right with the knee bent forward, while the right leg should be straight.
2. Bend your torso forward to bring your left knee up to the height of your armpits and return to the starting position.
3. Do this movement with each leg alternately until you complete 10 reps.

6.- Lumbar and obliques

This work aims to strengthen the lumbar and oblique muscles of the waist.

How to run:

1. To work your lower back, lie down on the floor with your arms stretched out in front of you and raise your torso. Do this movement at least 8 times.
2. Rest and repeat 3 more times.
3. To exercise the obliques, you should lie on your side, resting your feet on something fixed, and lift your body sideways.
4. You should do three sets of ten reps on each side.

Recommendations

• Remember never to go to extremes when exercising your body. Sometimes, excesses can cause fatigue and lead to bodily discomfort.
• It is important to note that sitting for many hours is also harmful to your health. Even more so if you are sitting in chairs that are very soft and that sink a lot under your body weight.
• Relax by standing and stretching with a few joint movements. This relaxation is recommended at least every two hours.
• Finally, avoid in any way lifting weights that make the body move forward, especially if you have a family background with this type of problem.

• Remember that our back, being the central part of our body, suffers the most. Not only with incorrect postures, but also with a lack of exercise. Stress, which is a major cause of back pain, also plays a role.
• Consider that with just a few minutes of your time you can keep in shape.
• Always stay hydrated when performing any type of exercise.