The main causes of backache are a weak spine and weak lower back muscles. However, there are many exercises you can do to strengthen these areas. Once you begin performing these exercises, you will notice that your backache is significantly reduced.
Choosing Exercises for Your Back
Before you decide on any exercises for your back, it’s very important to speak with your doctor, a physical therapist, or even a personal trainer with expertise in that area. The reason is that even if these are moves meant to strengthen and support that part of your body, it doesn’t automatically mean that they’re all automatically appropriate for you.
This is particularly true if you’re looking for exercises for your back if you have experienced an injury or are suffering from pain. Once you know that some or all of these options are right for you, then you can use them on a regular basis to support the muscles and connective tissues along and around your spine.
Exercises for Your Back and Spine
Let’s look at some of the best exercises for your back and spine:
The Hip Bridge
The hip bridge is one of the best exercises for your back as it works a variety of other supporting muscles as well. This exercise has a profound effect on the lower back, but it also works your gluteus muscles and hamstrings. This is a great exercise to try if you have a desk job and remain seated for too long. It will stretch your muscles and allow them to relax. It also strengthens the spine supporting muscles. Over time, you may feel that this exercise is getting easy for you. For extra resistance, you can raise one leg. If you just remember to keep proper form, this exercise will yield exceptional results in strengthening your back and spine.
The Side Plank
The side plank is basically an exercise to strengthen your core. Strengthening the core is important as the core plays the most important role in supporting your spine. If you have a strong core and lift heavy objects, your spine will receive ample support. The side plank has to be performed for at least one minute. If you want to add further resistance, you can raise one leg. This will help you build a strong core.
The Plank
Another great exercise for the back is the plank. This exercise can add sheer strength to your core. This exercise targets various muscles throughout the body. The primarily targeted muscles are in the lower back area and the entire midsection. In addition, the plank targets the hamstrings. Supporting muscles like deltoids and pectorals are also targeted but not intensely. The plank should also be done for at least a minute. If you want to add further resistance, you can consider lifting one leg in the air. Remember to switch between legs in sets.
Lunge
One of the best exercises for your back and legs is the lunge. It works your entire midsection, your lower back, and almost every part of your legs. It induces stress on the quadriceps, the gluteus muscles, the hamstrings, and even the lower back muscles. You should pull off as many reps as possible. If you have a larger area to work out, you should do the walking lunge. If there are space constraints, you can do alternating lunges. To add resistance in lunges, you can add weight in the form of dumbbells. Simply hold a dumbbell in each hand while performing this exercise.
Closing Thoughts on Exercises for Your Back
Be sure to perform these exercises regularly for a strong back and spine and take care to focus on form over the number of repetitions you complete. If you find yourself needing more energy to do these regularly because they’re also a part of a weight loss strategy, consider phen pills developed with clinically researched ingredients.
