How to Exercise Your Back to Reduce Pain:

How to Exercise Your Back to Reduce Pain

Back muscles are used in almost everything you do whether you’re active or passive. So, it’s very crucial to exercise both your upper-back and lower-back sections to help keep your entire back strong and pain-free. All in all, below are some of the steps you will need to follow in-order to keep your back in shape at all times.


STEP-1: How to Prepare for Back Exercises:

> Consult your doctor first: Before doing any back-workouts, always talk to your doctor to get some advice. In fact, this is very crucial if you’re recovering from an injury or have had a history of a back injuries. Additionally, get clearance from your doctor before starting back-workouts. Likewise, is you feel acute pain or pain similar to a past injury, then you need to stop exercising and call your doctor immediately.

> Use correct form while exercising: Poor form during back-exercises is one of the most common reasons for back injuries. So, talk a personal trainer, exercise specialist or staff member at the local gym in-order to tell you how to do exercises, use machines or how to exercise with proper form during back-workouts.

> Do other body strengthening exercises: Whether you’re recovering from an injury or trying to prevent one, it’s recommended to tone and strengthen more muscles groups besides your back. This is mainly because, more than one muscle group will assist or aid in your back muscles in a variety of activities since the back muscles are smaller compared to other muscles. In fact, it’s the union of 2 muscle groups that will help make you stronger. You should also focus on strengthening your core, pelvis and hips, All in all, you should use mostly your legs and some back muscles to effectively and safely lift objects.

> Try stretching before you start any exercises: Stretching is a great of maintaining your health and fitness. So, do a light warm-up and then do pre-workout stretches. Consider stretching the entire body not just your back. After, do a 90/90 neutral back stretch to help open up the muscles in your back and make them ready for any workout. Stretching will also help your chest muscles to open up and reduce tension in muscles and ligaments. Likewise, consider doing a thoracic stretch by placing the back of a chair facing you to serve as a stable support the stand behind while placing your feet shoulder-width apart and bend your knees slightly. Push back through your backside until you feel a stretch along your upper back. Hold this position for 10-seconds and then move back up gently. You may also sit on the chair and place your feet flat on the ground then roll your upper body slowly forward from the waist while placing the hands beneath your legs to grip the chair legs. Finish by curling back up slowly.


STEP-2: How To Add Bodyweight Exercises:

> Add the plank pose to your workouts: This is an all-in-one movement that works-out a variety of muscle groups including your back. The plank-pose also works-out your shoulders, legs and abs. To do this, start by laying your face down on the floor and then push yourself up into a typical push-up position while resting your body on the forearms instead of your hands. Also make sure elbows are bent and aligned with your shoulders. After, engage your core by rotating the pelvis forward towards your head while keeping our body in a straight, rigid line for as long as you can hold the position. Release the pose and repeat the process.

> Do a downward facing dog pose in yoga: This is a good yoga pose for strengthening and stretching your entire back. To do this, start by laying on your hands and knees with fingers pointing away from you. Tuck in your toes and lift your knees off of the floor then push up through your pelvis and point your buttocks towards the ceiling. In fact, your body should look like an upside down V. After, straighten your legs while leaving a slight bend in them and then push your pelvis up and away from the floor. Push firmly with your heels and hands. However, keep your core, arms and legs firm to hold your body in place while letting your head dangle in between your arms in front of you. Hold this position as long as you can and repeat as necessary. This pose is a good resting position stretch at any time during the workout.

> Perform a superman or swan dive pose: This pose will help tone the entire back side of your body. To do this pose, lay the face down on an exercise-mat then stretch your arms forward so that they are laying straight out in front of you. Lift your legs with toes pointed away from the body and up straight in the air. After, lift your shoulders, head and arm off the floor as well. Your body should look like you’re flying or in a slight U shape. Hold this position as long as you can and then relax and repeat the process.

> Do some push-ups: These workouts will help to activate your back muscles and also assists in building arm and chest strength. So, lay on the floor with the face down and then lift your body up into a straight line while balancing on your toes and hands. Ensure that your hands are a shoulder width apart and the wrists are under shoulders. After, lower your body down by bending your elbows out away from the body. Slowly lower your body until your chest is about an inch or two away from the ground and then push yourself back up to the starting position and repeat the process.

> Perform a cat & dog exercise: This is a low-intensity exercise that will improve the flexion and extension of the spine. To do this work-out, lay down on the floor with your hands and knees. However, use an exercise-mat to make the workout more comfortable on your hands and knees. After, flex your back so that it’s curved up towards the ceiling then press through your lower back upwards while dropping your head down towards the floor then hold the pose for a few seconds. Slowly release the position and push your lower back down towards the floor so that the back is concave. Extend your face upwards towards the ceiling then hold this position for a few seconds. Repeat the process as many times as necessary.


STEP-3: How To Incorporate Equipment-Based Exercises:

> Add bent over reverse flys to your workouts: Reverse flys will help to strengthen your shoulders and upper back. They will also help you maintain proper posture. To do this pose, start by standing up straight with your feet a shoulder width apart, then bend your knees slightly while keeping the spine neutral and core engaged. Hold a small-dumbbell in each hand and then lift arms out to your sides so that they are parallel to the ground. While engaging your core, bend the torso over in front of you until your body is close to a 90 degree angle. After, lower the weights and your arms down until they are straight in front of your face with arms straight. Finish by lifting arms back up until they are parallel to the floor then repeat the process as necessary.

> Do seated cable rows: Try doing single-handed cable rows to help strengthen your back while targeting each side of your body at a time. This workout can also help correct any strength imbalances. To do this, set-up a cable-machine so that the handle is at chest-height then sit down in front of the machine with your legs straight out in front of you and stabilized by the machine. Grab the cable handle and pull your arm back towards the body. Try pulling until your upper arm is flush with the side of your body and your arm is bent at a 90 degree angle. In fact, you should pull with your shoulder and back muscles but not with your arm. Do not twist the body during your workout and repeat the exercise for multiple times with each arm.

> Incorporate a bent over row into your workout: This exercise uses a barbell to create resistance in the back muscles. So, hold a barbell with both hands at about a shoulder width apart while making sure your palms are facing down. While bending your knees slightly, bend over at the waist until you’re close to a 90 degree angle but keep your back straight. After, pull the barbell in towards your body around the belly button level and then hold the barbell here for a second or two. Finish by lowering your back down to the starting position and then repeat the process as many times as you like.

Back Exercises to Strengthen Muscles


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