Effective exercises to strengthen the back

by admin on October 13, 2016

It is very important to keep your back muscles strong like any other body muscle. It plays a strong role in our day to day lives. You need a stronger back to manage household chores, lift heavy items in grocery stores, to carry children and more. Therefore, it is important to tone the back muscles to keep it strong and relieve your body from back injury or pain.

Here are some of the best workouts for a stronger back

  • Lunges

Lunges are the best workouts for your back as it protects the spine when you perform activities like stair climbing, running or walking.

Place your hands on the hips, contract your abs gently and take a step forward using your right foot. Bend down to ensure that your knee is in 90 degree angle and push yourself back to the start position. Ensure that you don’t pause while doing it. Repeat 8 to 10 times, switch legs and repeat.

  • Hip bridge

The workout helps by counteracting the effects of excess chair time that leads to excess pressure on the spinal cord. Hip bridge stretches the hip flexors and makes the muscles stronger to maintain stability of spine and abdominal muscles.

Lie down on your back and place your feet at hip width distance. Relax your arms and bend your knees. Grab your buttocks as you raise your hips to create a straight line from knees to shoulders. Pause for a count of two and come back to starting point slowly. Do 10 to 12 reps.

  • Bird dog

This move helps to maintain balance and coordination of muscles and stabilizes the spine to perform daily moves like walking, running, jogging and more. It tones the lower spine, upper back and hamstrings as well.

To perform this workout, your knees should be hip width distance below the hips and hands placed flat at shoulder width distance. Squeeze your abdominal muscles by pulling your abs towards spine. Let the spine be neutral and ensure that your back is not arched. Stretch your right leg backwards and left arm straight ahead. Pause for 2 or 3 seconds and do 6 reps on each side.

  • Side Plank

Side plank is an effective workout that helps in building strength and endurance of your core. It protects your lower back and keeps it stable to perform activities that need back or hip movements.

Lie flat on your right side and ensure that you maintain a straight line starting from head to toe. Rest on the forearm and place your elbow below the shoulder. Contract your abs gently and raise your hips off the floor so as to maintain the line. Your hips should be squared and neck in line with the spine. Pause for 3 seconds and do 2 to 3 reps on each side. If you find this move bit too challenging, you can begin with bent knees.

Thus, these are some of the best exercises that help to create stronger back muscles. It makes you fitter to perform regular activities with more energy and strength.

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