The 5 Best Exercises to Strengthen Your Back

· October 8, 2017
If you aren't accustomed to exercising, it's important that you don't force yourself. Go little by little to avoid injuries both in your back and in other areas.

The best exercises to strengthen your back don’t just allow you to tone your back muscles. They also help to prevent injuries and pain and improve your postureAs a result, they stabilize your spinal column to prevent chronic problems in the future.

Many tend to focus their efforts in areas like their abdomen and legs. However, it’s important to dedicate at least a few minutes of work to this area.

In fact, you can plan a simple routine. This doesn’t need to use machines or professional tools. That way, you’ll increase your back’s resistance while reducing its tension.

In this article, we want to share 5 of the best exercises to strengthen your back.

Try them!

1. Plank thrust

Planking is an exercise that uses your entire body’s muscles. However, it especially uses the ones in your lower back and abdomen.

In this case, we suggest a variation with a “thrust”. This is designed to increase your upper body strength and resistance.

How do you do it?

  • Lay face down on an exercise mat. Support yourself on the palms of your hands and the balls of your feet.
  • Then, act like you want to push on the floor below you. Flex your elbows a little while you push.
  • Keep your back straight. Your body should form a line from your head to your heels.
  • Try to maintain the position for 15 seconds, then rest.
  • Do four sets.

2. Legs towards your chest

Pulling your legs toward your chest helps tone your abdominal muscles. As a result, this exercise increases your hip and lumbar area flexibility.

This exercise is ideal for calming the tension in the lower part of your back. This is especially true when you feel rigidity and pain.

How do you do it?

  • Lay down face up on a mat. Your legs should be straight and your arms should be at your sides.
  • Then, raise one of your knees to your chest and keep it there with both hands. Keep this posture for 5 seconds.
  • Slowly lower the leg to the initial position while keeping your back straight.
  • Do ten repetitions with each leg in an alternating pattern.
  • Do four sets.

3. Contralateral plank

love handles

The contralateral plank, also known as the “superman,” is a physical resistance exercise. It helps to strengthen the muscles in your back, abdomen, and glutes.

This reduces tension, increases circulation, and helps you have a better balance.

How do you do it?

  • Get on all fours on a mat. With the palms of your hands on the surface and your knees bent.
  • Raise and stretch your left arm and right leg. You should be supporting your body with your other two limbs.
  • Keep the position for 5 seconds. With a slow movement, return to the initial position.
  • Repeat the exercise with the other arm and leg. Do ten repetitions for each side.
  • Do three or four sets per session.

4. Lunges

Best and Worst Exercises for Knee Pain

Lunges are movements that, besides toning your glutes, increase your leg and back resistance.

Doing this on a regular basis controls pain in the lumbar area. It also makes your posture better and reduces rigidity.

How do you do it?

  • Stand up straight with your knees together and your arms at your sides.
  • Move your right leg forward. Bend your knee while you stretch your left leg backward.
  • Keep your arms in front of you or above your head. Stretch your torso without losing your balance.
  • Keep the position for five seconds and change your leg’s positions.
  • Do three sets of ten repetitions for each leg

5. Pushups

Pushups support your back, shoulders and the upper part of your back in general.

This is an exercise that requires physical resistance. This is because it requires strength for pushing yourself up and keeping your body straight in repetitive movements.

How do you do it?

  • Face down, put your weight on the balls of your feet and the palms of your hands. Keep your hands at shoulder-width apart.
  • Contract your abdominal muscles to avoid straining your lumbar area too much. Then, go down until your shoulders are at the same height as your elbows.
  • Go back to the starting position and repeat the movement ten times.
  • Do three or four sets.

Are you ready to try them at home? If you’re still worried about strengthening your back, add these exercises to your routine.

See how good they are for keeping the muscles in this part of your body healthy.