Back Strengthening Exercises

The back, as well as the rest of the organism, over the years will present degenerative type problems. This happens due to accidents, excesses when making efforts, congenital issues or problems derived from obesity. All of these problems can be avoided or alleviated if exercises to strengthen the back are performed.

Recommendations on how to strengthen the back

1. Posture. It is important to maintain good posture both when sitting and when walking. You spend a lot of time sitting in your office, in your car, or at home. In all these circumstances, you have to keep your back up.

2. Proper weight. Help keep your back in good condition, as the spine doesn’t put too much strain on it.

3. Rest. Good rest helps to relax your back muscles. It is ideal when taking place in an appropriate space. For this purpose there are orthopedic mattresses.

4. Heating. Before starting physical activity, stretching is important to avoid injury. Something as simple as lying on your back and breathing slowly will be of great help to you.

Some easy-to-do back strengthening exercises

To strengthen your back you don’t need a lot of space or special equipment. These exercises can be performed at home or at work. A small blanket or yoga mat is more than enough.

It’s good to do a light warm-up first to stimulate the

muscles

. This stretching process is the most recommended until the introduction of higher intensity exercises.

To walk

The easiest, cheapest and healthiest way to do something positive for your back is

to walk

. In the process of walking, all the muscles and joints in the back are activated. The pace of walking should not be slow. It should be fast, combining it with short quick steps of at least a minute in duration.

Scapula exercises for good posture

The first step is to stretch your arms to both sides. Then bend your elbows until your hands reach shoulder height and place your palms up. Maintaining this posture, you should squeeze your shoulder blades and maintain this pressure as if you were trying to bring them together. This must be done for five seconds. After that, relax. This exercise can be done one to three times a day.

imitate a cat

Kneel down with your hands on the floor. Once in this position, arch your back down and lift your head. Then do the same movement in reverse, that is, arch your back up and lower your head. To better understand the movement, it looks a lot like a cat when it’s in danger and arches its back. 

the candle

Lie down on the floor on your back on a mat or mat for

yoga

. Then place your feet and hands on the floor. Lift your pelvis until you can form a straight line with your body from your knees to your head.

This position should be maintained for about five minutes, squeezing the abdominal bones. On the last move, you must return to the starting position.

cross position

Lie on your back, looking at the ceiling. In this position, place your feet on the floor with your knees bent and extend your

arms

to each side of the body, simulating a cross. You must keep your back flat on the floor at all times. With your legs bent, turn first to the right and lower your legs as far as possible. You should perform this movement without taking your back off the ground.

Hold the position for about ten seconds, then smoothly return to the starting position. Perform the same movement, this time to the left. Do eight reps on each side.

Strengthen the posterior muscles

The first step is to lie on your stomach on a firm but comfortable surface. Next, support the abdominal region on a pillow that is not too high and try to lift the arms and legs. While performing this movement, you should hold your breath for about four seconds.

A good frequency for this

exercise

is to perform three sets of twenty reps.

Exercises for the lower back

These exercises prevent back pain and improve posture. For the lower back, you have to lie down on the floor on your back. The first step is to bend one knee to the chest, when the bent knee is on the chest, hold it with your hands. After that, do the same with the other leg.

As for frequency, doing it ten times a week is a good place to start.