5 Beneficial Exercises For Your Back Muscles

Besides strengthening the back, these exercises also allow you to exercise other parts of the body, so you can combine them to create a full routine.

The back muscles have the function of supporting the spine and, moreover, are decisive for the posture of the whole body.

They extend from the neck to the buttocks and participate in the movements we perform throughout the day.

Unfortunately, they are very sensitive to lesions, not only because they are extremely strained during tasks that involve physical effort, but also because they suffer from stress and poor posture.

Indeed, the pains localized in this area are very frequent and have become a major cause of disability in people of all ages.

For this reason, it is important to build them regularly, by doing exercises that help relax them while increasing their physical resistance.

In this article, we share 5 simple exercises that can help you strengthen your back muscles without leaving home.

1. Pumps

Push-ups are an upper body strengthening exercise that also helps minimize back pain.

These allow the shoulders, arms and lower back to work, increasing their physical strength to prevent injury.

How to proceed ?

• Lie face down on a mattress or yoga mat, resting on your tiptoes and palms, arms outstretched.
• Contract your abdominal muscles and make sure you keep your back straight before performing the curl.
• Then lower your chest as if you want to touch the floor, until your elbows are in line with your shoulders.
• Return to the starting position and perform 8-10 push-ups.
• Do 3 sets.

2. Squats with 1 or 2 legs

Squats are a toning and strengthening exercise that, while working the glutes and legs, are also helpful for the back.

Here we suggest that you start with the classic two-legged squat and, after building up resistance, try with one leg.

How to proceed ?

• Use a chair as a fulcrum and stand in front with your feet shoulder-width apart and arms outstretched.
• Bend your knees, without going past your toes, and perform the squat until your glutes are above the chair.
• Make sure to keep your back straight and return to the starting position.
• Do 3 sets of 10 to 12 repetitions.
• Once you have mastered the exercise, try doing the same movement, but with one leg.

3. Knees to chest

This very simple exercise helps to strengthen the lumbar region of the back and, in addition, benefits the abdominal muscles.

How to proceed ?

• Lie on your back on your mat, with both legs bent and arms at your sides.
• Then raise your knees to your chest and hold them with your hands together.
• Keep your back firm and try to hold this position for 10 to 12 seconds.
• Return to the starting position and repeat the exercise 3 or 4 times.

4. Superman

The “superman” exercise, which we can also call the contralateral plank , is an activity that requires good coordination and physical resistance.

It focuses on working the back muscles, but also benefits the abdomen, glutes and legs.

Indeed, due to the posture put in place, it is ideal for optimizing the balance of the body and improving blood circulation.

How to proceed ?

• Get on all fours on your mat, supported by your palms and bent knees.
• Then extend the right arm and the left leg, so that the body is resting on the opposite limbs.
• Hold this position for 3-5 seconds, then return to the starting position and repeat the exercise with the other arm and leg.
• Perform 3 sets of 8-10 repetitions on each side.

5. Frontal elevations

Front elevations are used to strengthen the upper body, including the back, arms, and cervical area.

You should use dumbbells or some type of weight element as they are essential for toning muscles and gaining strength.

How to proceed ?

• Stand with your back straight, feet shoulder-width apart, and knees slightly bent.
• Take a dumbbell in each hand, then raise your arms so that they are in front of you, right in front of your eyes.
• Count 2 to 3 seconds, then slowly come back down, without dropping your arms.
• Perform 3 sets of 12 repetitions.

So, ready for practice? If you don’t yet devote a few minutes a day to strengthening your back, keep these simple exercises in mind. And start incorporating them into your daily routine.