Do you have back pain? So muscle it up! But how to work it well? Discover simple and effective exercises to strengthen your back at home.

1. Back core exercise

This sheathing exercise strengthens the para-vertebral muscles and those of the posterior chain (glutes, hamstrings, etc.). In the starting position on all fours, extend one leg back and the opposite arm straight in front of you, in order to obtain the arm / trunk / leg segment aligned.

Be careful not to raise the leg higher than the pelvis! Remember to tuck in your stomach and contract your glutes to keep your back straight. Hold the position without moving for 20 seconds then switch sides, repeat the exercise 3 times.

2. Exercise to strengthen the lower back

This exercise calls on the para-vertebral muscles and effectively strengthens the lumbar zone, the lower part of the back. Particularly effective in preventing or treating low back pain, it is more difficult than the previous exercise and is therefore suitable for people with minimal training. All you need to do is bring a cushion.

Lying on your stomach, resting on a cushion, arms and legs outstretched, take off your trunk then both legs and strongly contract your buttocks. Then make small beats with the legs and arms for 20 seconds then release. Keep an aligned “thigh-pelvis-trunk” segment throughout the exercise, without accentuating the lumbar curvature. Repeat this exercise 3 times.

3. Exercise to strengthen the upper back

Unlike the previous exercise which is more targeted at strengthening the muscles of the lumbar zone, this movement mainly involves the upper back (latissimus dorsi and trapezius muscles).

This time, you need a rubber band and attach it to a wall support (door handle, wall bars, stair railing, etc.), then stand up, legs slightly bent, back straight and abs contracted, grasp the ends of the elastic in each hand and pull, elbows at shoulder height, until your shoulder blades are closer to each other. Repeat the movement 20 times, remembering to blow while pulling.

4. More difficult exercises to strengthen the back

Deadlift

More general bodybuilding movement that also helps to solicit the hamstrings and glutes, deadlift is a very effective exercise to strengthen the back, and especially the lumbar area. Requiring a minimum of technique for a good performance, it is advisable to perform this movement under the advice of a professional at first, without using too heavy loads.

Pull-ups

Also very complete exercise, the pulling movement promotes the strengthening of the latissimus dorsi and the teres major, but also the trapezius and rhomboid muscles. This exercise also helps to build the biceps.. Depending on the position of the hands on the bar (pronation or supination grip) and the distance, different pulling movements make it possible to vary the muscular work.

Back stretches

In addition to these exercises which help to strengthen the back, it is also recommended to perform regular back stretching movements.

5. Sports to strengthen the back

Beyond the exercises presented in this article, you should know that many sports activities allow you to build your back naturally :

• Swimming, and more particularly the backstroke.

Marie-Eve Wilson-Jamin

Read also: Natural solutions against back pain