5 Exercises That Benefit Your Back Muscles

The muscles of your back have the function of supporting the spine. In addition, they fulfill the task of protecting vital organs and are decisive for the posture of the whole body. These muscles extend from the neck to the gluteal region and participate in the movements we execute throughout the day.

Unfortunately, the back muscles are quite susceptible to injury. This is so not only because they are overloaded with tasks that involve physical effort, but also because they suffer from stress and poor posture. In fact, the pains that are located in this area are a very common reason for disability in people of all ages.

5 exercises for your back muscles

Throughout their life, a person can suffer from back pain from many causes. For example, some of the most common are poor posture, lack of physical activity and aging, among others, according to a study published in the journal Scoliosis and Spinal Disorders .

For this reason, it is important to exercise the muscles of this body sector on a regular basis. In this sense, the different physical works will help not only to improve your endurance and strength, but also to your subsequent relaxation.

In the following list, we want to share five simple exercises that can help you strengthen them without leaving home.

1. Chest push-ups

The first recommendation to strengthen your back muscles are push-ups. While it may sound counterintuitive, this is not an exercise intended solely for the pecs.

In fact, according to the variable performed, the muscles of the trunk and arms are also exercised, as stated in a study published in Medicine & Science in Sports & Exercise .

To prevent injuries and pain as a consequence of the weakening of these muscles, follow the technique described here:

• On a mat or yoga mat, lie on your stomach, resting on the balls of your feet and palms of your hands, arms wide.
• Contract your abdominal muscles and be sure to keep your back straight before you do the push-up.
• Lower your chest as if you wanted to touch the ground until your elbows are in line with your shoulders. Then return to the starting position.
• If you are a beginner in this type of exercise, you can start with your knees flat on the floor to make it easier.

2. Knees to chest

This simple activity allows you to stretch your back muscles. This, according to research published by the journal Spine, helps relieve low back pain and enhances the static strength of the muscles in the area.

• Lie on your back on a mat, with both legs bent and your hands at your sides.
• Bend your knees and bring them to your chest ; hold them with your hands clasped.
• Keep your back steady and try to hold for 10-12 seconds.
• Return to the starting position and repeat the process as many times as your routine indicates.

3. Superman

The superman exercise , which we can also call the contralateral plank , is an activity that requires coordination and physical endurance. It focuses on the work of the muscles of your back, although it also benefits other parts of the body such as the abdomen, buttocks and legs.

Due to the posture it implies, the superman is ideal for enhancing the balance of the body. According to a study published by the Journal of Strength and Conditioning Research , this exercise is the one that most benefits the stability of the muscles of the abdomen and lower back among the various isometry works that are usually recommended. It is done in this way:

• Get on all fours on a mat, resting on the palms of your hands and your knees bent.
• Extend the right arm and the left leg, in such a way that the body is supported by the opposite parts.
• Hold for a couple of seconds, return to the starting position, and repeat the exercise with the other arm and the other leg.

4. Front raises

Front raises are used to strengthen the upper body, including the back, arms, and the muscles that surround the cervical area. Dumbbells or some type of weighted element should be used, since this is decisive for toning the muscles and gaining resistance. The technique is this:

• Stand with your back straight and your feet shoulder-width apart.
• Hold a weight in each hand and raise your arms so that they are in front of your body, just in line of sight with your eyes.
• Count a couple of seconds and descend again, slowly, without dropping your arms.

Other guidelines for exercising your back muscles

With regard to the series and repetitions of the aforementioned exercises, it is difficult to establish a parameter that applies to all people, since this will largely depend on the physical condition of each one.

If the objective is to strengthen the muscles to prevent pathologies and also improve their aesthetic appearance, you can perform two or three series of between 8 and 12 repetitions, as advised by a study published by Medicine and Science in Sports and Exercise regarding resistance training.

With regular practice of these exercises and applying the correct technique, the back muscles will have greater strength and will be less prone to pain and injury. Take the opportunity to also include exercises for other parts of the body and take advantage of all the benefits that these can offer you not only aesthetically, but also for health.