Exercises for the back – for beginners, for advanced ones, for back pain. How to exercise your back?

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The back is the area of ​​the body from the top of the buttocks to the back of the neck and shoulders. When performing everyday activities, lifting heavier things or sudden movement, we may feel an unpleasant feeling of pain or tingling. Proper exercises can help us not only take care of the muscles of this part of the body and take a straight posture, but also help us shape our body nicely.

Correctly performing back exercises is crucial. Not only the effectiveness of training depends on it, but also the safety of the person exercising. Training should begin with a warm-up, and the exercises themselves should be performed technically correctly. It is important to keep your back straight when exercising, as excessive rounding or flexing your back increases the risk of injury.

In order to reduce the risk of injury and spine overload, you should adjust the type of exercise to your individual needs. People struggling with back pain or diseases of the spine should consider a medical consultation before starting training. In case of back pain, exercises to strengthen the abdominal muscles, which help relieve the spine, may be the basis.

Attention

Incorrect exercise for the back is associated with the risk of injury, especially in the lumbar spine, including discopathy.

Read more: Discopathy – causes, symptoms, treatment. Cervical, lumbar and thoracic discopathy

Novices who want to do back training do not have to buy a gym membership right away. We can do the first basic exercises ourselves at home with only a mat, a load (preferably in the form of dumbbells, but there can also be bottles of water) and the simplest bar, which we will buy in a random sports goods store.

important

Each training session should begin with a warm-up. These can be the simplest exercises, such as jumping jacks or bends. It’s also a good idea to warm up your joints by shaking your neck, shoulders, wrists, hips, knees and feet. In addition, suitable exercises will be lunges forward with the weight shifted to the knees and a short run – even when standing.

Correct back training must be based on the involvement of all the muscles of the back – deep and superficial spine, trapezius and widest spine. At the outset, we can start with:

  1. lie down on the mat on your stomach,
  2. extend your hands to the front as much as possible,
  3. then raise the legs, chest and head up,
  4. in the next step of this exercise, we take our load on the back and, lying down, start alternately lifting it with the straightened arm up,
  5. we can also transfer the load over the head.

Later, it is worth moving on to pull-ups.

  1. We grab it at shoulder height.
  2. Supporting ourselves, we make an overhang.
  3. We push the chest forward as much as possible.

We repeat all exercises for the back several times, at the very beginning we do not exceed the number of 15 repetitions. Remember to take a break for each series.

If you experience back pain, we recommend Arnica Active FLOSLEK cooling care gel, which can be rubbed into sore muscles.

Find out more: «How to exercise the chest muscles?»

Back exercises with dumbbells

Very effective exercises for the back include those with a load, such as dumbbells. It is important to adjust the load to the condition. You should start training with the lowest possible load, and then gradually increase it.

Suggested exercises for the back include lifting dumbbells to the side. During them, the trapezius and deltoid muscles are exercised.

  1. Stand with your feet hip-width apart, hands with dumbbells in your hands along your body.
  2. Then, from the starting position, raise your arms to the side to shoulder height.
  3. Movement should be slow and precise, without momentum, and the elbows straight (but not overstretched). 10 repetitions to start with.

The second exercise for the back – dumbbell rowing. This exercise shapes as many as four muscles: trapezius, deltoid posterior, latissimus dorsi and biceps muscles.

  1. From a standing position, tilt the torso 45 degrees forward.
  2. The arms should remain straight and perpendicular to the ground.
  3. In the next step of this exercise, grab the dumbbells with a hammer grip and inhale, then lift the dumbbells vertically towards your hips, working your muscles so that your shoulder blades are as close to your spine as possible.
  4. When the dumbbells are closest to the hips, stop the movement for a second.
  5. The dumbbells should be lowered slowly while exhaling. Repeat 10 times.

Back exercises with rubber

One of the popular and very easy exercises for the back with a rubber is rowing.

  1. The starting position is a straight sit, with your heels pressed to the floor and your feet perpendicular to the ground. The back remains straight all the time.
  2. Wear a rubber band around one leg and pull it all the way to your hips, keeping your arms close to your torso.
  3. In this exercise for the back, you should perform approx. 10 repetitions.

An interesting strengthening exercise for the back is a bend with a rubber.

  1. In a standing position with your back straight, stretch the rubber band between your hands.
  2. Keeping your arms outstretched, bend forward while keeping your gaze straight ahead to avoid rounding your back.
  3. For this back exercise, you need to do 10 repetitions.

Also check: Exercises with gum – advantages, home exercises, effects

Back exercises without equipment

The well-known squats and push-ups are simple exercises for the back without a bar or weights that use the body’s own weight. It is important to do them accurately and correctly.

The effects of self-weighted back exercises are the same as with the use of professional equipment. However, if you are not sure if you can perform such exercises correctly, and you do not have dumbbells or barbells, you can reach for a bottle filled with water.

  1. For this exercise, rest your back on a stool with your feet evenly on the ground. The abdomen should be taut and the hips slightly raised.
  2. The bottle should be carried evenly over the body, starting at the navel and ending behind the head. Return.
  3. The exercise should be repeated 15 times.

Exercises for the broad back

This section is mostly about men who are already familiar with the gym and who can spend a lot of their time and energy on their backs. The opinions of the trainers as to the effectiveness of the exercises are divided – some focus on the technique of performance, others on weight, and others choose the pace as the main indicator of the increase in muscle mass.

Meanwhile, exercises for the back should include all of the listed elements. It is worth adding to your training:

  1. Pulling up on a stick with a rubber, one-hand without using the other hand or using a dumbbell or lifting up neutrally with a grip and overgrip,
  2. deadlift,
  3. rowing with dumbbells or a barbell.

The number of repetitions and the size of the load must be adapted to the body’s capabilities.

How To Get Rid Of Back Pain? Here are the best exercises for the spine

Back exercises for women

Women pay more attention to their slim appearance when training their backs than to build muscle mass. The set of exercises consists mainly of stretching:

  1. lie down on your stomach and stretch your arms forward as much as possible – in this position you hold for about 5 seconds, then lift your head and torso up and endure the same amount of time,
  2. then we do squats (we can add jumps),
  3. forward lunges (you can add a load that we put on the shoulders),
  4. bends.

These are types of exercises that we can diversify and modify at will – if only our health allows us.

In order to improve the functioning of muscles, reach for the neck, back, shoulder and neck electrostimulator. We also recommend a shiatsu massager for the neck and back, which helps to regenerate muscles and relax.

Even with aches in this part of the body, if only the doctor allows, we can perform exercises that will help to eliminate them. Backache occurs for a variety of reasons. The discomfort is associated with infection, it occurs during an uncomfortable position, or the body simply sends a signal that it is lacking in movement.

The so-called back pain exercise is considered safe. superman. When performing the task:

  1. lie on your stomach on the mat, with your hands relaxed alongside your body,
  2. lift the torso, head and legs up and hold in this position for a few seconds
  3. while still lying on the stomach, we can start exposing the right arm and the left leg alternately and vice versa, straightening them both at the same time, and persevere again for a few seconds,
  4. going to a standing position while keeping our knees slightly bent, we stretch our arms up so that they are in line with our torso,
  5. then lean forward until the torso is parallel to the floor.

To stimulate the muscles, it is worth using an electrostimulator for the neck, back, shoulders and neck, which reduces pain and improves blood circulation.

Worth knowing

Popular exercises for back painful backs include plank, bends, and alternating concave / round backs.

Find out more: «TOP 5 exercises for a healthy spine»

Exercises for the round back

Back problems can cause pain and pressure. In such states, they are a good solution exercises for the hunched back. It is worth exercising at home several times a week, and at work, gently stretch your back once an hour.

An exercise for a sore back is the pinching of the shoulder blades, which allows you to stretch your chest muscles while strengthening your back muscles.

  1. The starting position for this back exercise is to sit on a chair with your legs bent at right angles and your back straight.
  2. Put your hands on the back of your neck and tilt your elbows as far back as possible, pulling your shoulder blades together. At the same time, you should resist your hands with your head.
  3. After reaching your elbows as far back as possible, gently release the resistance and return to the starting position.
  4. Repeat this exercise for the back 10 times.

Another exercise for the back is lifting the torso. It strengthens your upper back and gluteal muscles.

  1. In the prone position, place your arms at the sides of your body so that the elbow is at a right angle.
  2. Then raise the body (arms, torso, knees) a few centimeters above the ground. Pause for 3 seconds and slowly return to starting position.
  3. You should do 5 repetitions.

If your spine or other muscles and joints hurt after training, apply the Green Lip Mussel Joint Ointment, which has analgesic properties and speeds up recovery.

Also check: “Exercises for beautiful buttocks”

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