Lower back pain is one of the most frequent and recurrent conditions; approximately 80% of people experience it at some time in their lives. The back is very a critical part that should really be strengthened and made to be healthy because most activities require the use of the back and any deformity or failure of the back really puts the activities of daily living off balance.
As we mentioned above there are many reasons for experiencing back pain but weak back muscles can be an issue for most people. Running decreases the risk of injury, relieves pain, and improves flexibility by exercising the muscles in the back and spine.
When it comes to creating more stability and fortifying your back, meaningful exercises have to be integrated into your workouts. Here are the top 7 exercises to include:
1. Planks
Planks are a very useful exercise for building up all your core muscles, including those along your spine. To perform:
– Hold your body on the floor such that the palms of the hands are placed on the floor followed by the toes. Make sure your back is level from the crown of your head to your heels.
Suck in your gut and try to touch your belly button with your backbone. Maintain this contracted post.
You can find yourself in the plank position maintaining proper posture to the best of your ability and can be aiming to hold up to 45-60 seconds.
Planks help in strengthening your transverse abdominis, rectus abdominis, and oblique muscles to provide stabilization of your lower back hence eradicating lower back pain.
2. Bird Dogs
The bird dog exercise involves the muscles in that area of the spinal column. To perform:
By doing squatting exercises initial position must be taken at a squatting posture with your hands placed beneath your shoulders and the knees beneath your hips. Bend your neck down, and look at an imaginary point on the floor about as far from your hands as your outstretched arms.
No need to tense your back, take your right hand in front while bending your left foot backward. Your arm and leg should be in the same position so that they perpendicularly touch the ground.
– If you are targeting your shoulders, hold the weight at the top of the curl for 2 seconds before slowly letting it back down. Repeat 10 times on each side.
Because bird dogs work the entire core in particular targeting the obliques, lower back, gluteus, and the shoulder area, they enhance stability as well as posture.
3. Bridges
Bridging is a basic movement that affords target at the spine supporting posterior chain muscles. Here’s how to do it:
Lie down on your stomach flat on the ground so your back is flat on the ground, your legs flexed at the knee, feet shoulder part. Keep your arms at your sides.
Push your heels into the ground while squeezing your butt and abdominal muscles, moving your hips up off the ground toward the ceiling level. Make sure that you do not bend your lower back when lifting.
– Contract at the top of the movement, especially your glutes, for a 5-second pause and then slowly return to the ground position. Repeat for 10-15 reps.
Performing bridges will help you build stronger lower back extensors, gluteal muscles, and hamstring muscles.
4. Superman
Superman directly pulls the erector spinal muscles all along the spine of the back. To perform:
It is done by placing the face down on the floor, having the arms overhead and legs out to the back with the feet touching each other.
I recommend that at the same time, you try to raise your arms, legs, and chest a little off the ground, especially when contracting the lower back and glutes muscles.
This should be done before the hold of 2-3 seconds then gently return to the original position. Repeat for 10-15 reps.
The coordinated extension in Superman will help to build up muscles on your lower back, all the way up to your thoracic region.
5. Seated Row
Other examples when it is useful to use gym equipment: Seated cable rows — this is the best back strengthener. To perform:
Stand upright with your feet on the floor in front of yourself, a little over shoulder width.
Wrap your palms around the handle with your palms facing each other and engage both. Sit up straight.
With engaged abdominals, use your back muscles to pull the handle toward your lower ribs, and try to squeeze your shambles at the end.
It is most effective done slowly with the following steps: Return the arms back to the initial position. The final cues in performing the exercise are finishing 2-3 sets of 10-12 controlled rows.
Rows train your latissimi dorsi, trapezius, your rear shoulder muscles together with rhomboids to better your posture and reduce your vulnerability to injuries.
6. Kettlebell Swings
Swings work out the posterior chain as you move at the hip joint. Here’s how:
Starting position for performing this exercise – Spread your feet approximately shoulder width apart with your toes pointing outward. When standing in front of your body, grab the handle of the kettlebell with both your right and left hands.
–Start the movement by retracting your hips and loading the hamstrings to whip the kettlebell between the legs. Basically, move from the hips and not the lower back.
Kick through the heels using this momentum and moving the kettlebell forward. When it is at eye level, contract your buttocks and open your hips and knees to stand back up straight.
- Repeat for 15-20 reps.
Explosively setting up and stabilizing the path of the kettlebell enhances the lower back, glutes, hamstrings, and core.
7. One-Arm Dumbbell Row
The joint movement of the one-arm row is not only isolated to the back but to each side of the back in particular. Follow these steps:
Take a dumbbell in your right hand and place your left knee on the bench and your left hand beside it. Raw, straight back, forward-looking eyes.
- Suspender the dumbbell directly under you head with your elbow pulled towards your hip. Start the row by retracting your shoulder blade and pulling the handle towards your stomach with elbows pointed out.
–UnSSSSSSStraighten your arm (just your elbow motion), –Pull up the dumbbell to the highest point, without straining your latissimus dorsi muscles. Then slowly bring it back to the beginning position.
This motion can be repeated for another complete 10 rows on each side should the set rows be completed.
Crossover training of one-arm dumbbell rows isolates your lats’ pulling capacity on the left and right sides of the body separately.
Integrate the above exercises into your fitness program doing 2-4 sets of each two or three non-consecutive days per week for a strong muscular endurance of the back. Furthermore, do not focus on weight so that you lift it incorrectly stressing the wrong muscles instead pay more attention to form and alignment. It is recommended that you just start lifting bodyweight only until you gain some form of consciousness and mind-muscle connection.
For that reason, it is necessary to include a combination of the features mentioned in the above list to increase back function and back strength. It is essential to warm up before performance with a bit of warm-up jog or dynamic stretching exercises. It also helps after workouts to foam roll and stretch your back muscles too.
I have learned that integrating targeted back exercises plays an excellent supporting role in the stretching and mobility ches that you require for your whole-body strength, proper posture, and overall body biomechanics, decreasing your chances of experiencing new or lingering injuries, and optimizing the efficiency and ease of your overall body movements. Here, you get the details on how to make a formulated fitness plan that will ensure the back muscles are kept healthy and strong for many years.
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