When it comes to workouts and exercise, everybody wants perfect abs, strong shoulders, and a broad chest neglecting the back muscles. Back pain is common in today’s fast-paced life Day today as we are becoming dependent on technologies and amenities, we are inviting so many diseases. Most people have desk jobs and they work for hours sitting in a bad posture.
This gives rise to many back problems. Back pains are very miserable. Certain activities can lead you to severe back injuries such as lifting anything suddenly or improperly or making an improper movement resulting in muscle spasms and injuries. It is important to strengthen your back by performing exercises so that the muscles become flexible and can resist strain and injuries.
Before starting any exercise, it is important to know about the muscles it focuses on. Major muscles in the back are –
- Latissimus dorsi or lats
- Rhomboids
- Trapezius or traps
- Erector spine
Warmup –
Before beginning any exercise, it is important to awaken your muscles and get the blood pumping. Start with running for a few minutes followed by stretching. This will help to prepare your back for the exercises. If you feel any pain while doing this, rest for a few minutes.
Exercises to strengthen your back – Here is top 10 best back Exercises
Superman
As the name suggests, it’s a sort of heroic exercise and you have to fly. This exercise gives strength to your upper and mid-lower back muscles. For doing this, lie down on your stomach on the floor. Compress your butt muscles to lift your upper and lower body that is arms and feet above the ground. Hold this position for a few minutes. Don’t try to move your neck while doing this.
Pull-up
This is a very basic workout that targets latissimus dorsi also known as lats. This exercise forces the movement of your upper back thus providing more strength to them. For this, you will need a pull-up bar. Through this, try to pull-up your body and grab the bar. Stop when your chin comes over the bar. Extend your arms and lower down your body.
Rotating Plank
Most people think of this as a core exercise, but this exercise focuses on the back muscle erector spine which helps in the better hold. Make a straight line from your head to your toes, with your feet about shoulder-width apart. Keep your neck in a neutral position by stacking your hands under your shoulders. Engage your core and lower back. Pick your hand up off the ground on your left side, extend your arm, and open your chest while looking up. Return your hand to its starting position after holding this for a few seconds.
Dumbbell pullover
This workout targets not only the lats but on the entire back. For this lie on a workout ball or bench resting your upper back. Now pull up the dumbbells over your head. Repeat this for a few minutes.
Bent pull-over
This exercise targets multiple muscles like rhomboids, lats, and traps. For doing this, stand holding a dumbbell and bend your body slightly from the waist. Now pull up the elbows back and forth.
Cable row
This is a traditional back exercise. For this, you need a straight cable bar. Sit uprightly and grab the bar. Pull the bar towards yourself. Hold this for a few seconds and release it to the original position. Don’t try to move or lean your body while doing this
Swiss ball curl
Lie down on your back and put your heels on the Swiss -ball. Maintain a plank position by bracing your abs and driving your heels into the ball to pull your hips above. Roll the ball toward you while bending your knees. Throughout the set, keep your hips lifted.
Lat pulldown
This is a great exercise for giving strength to your back muscles. Grab the bar with an overhand hold slightly beyond shoulder width while seated at a lat pulldown station. Pull your shoulders back and down, and bring the bar down to your chest, without moving your torso. Hold this and then return to the previous position.
Kneeling lat pulldown
Get down on your knees in front of a properly set-up cable tower, with the bar’s starting point just about as high as you can reach without getting off the ground. To maintain your position solid, squeeze your glutes and core throughout the motion. Use your back muscles to draw the bar down to the top of your chest, using an overhand grip.
Rear delt- fly
This exercise targets your upper back. stand with a dumbbell in each hand on the floor. Hinge forward at the waist to create a 45-degree angle between your upper body and the ground. Push the dumbbells up and out from your mid line, squeezing your shoulder blades at the top, while keeping your neck neutral and core engaged. Pause for a while and then lower your arms.
Always do some stretching after the exercises to prevent the soreness that occurs the next day.
Benefits of back workout –
- Reduce back pain and help in getting a strong posterior.
- Back muscles act as a shield for the spinal cord. Strong muscles will protect the central nervous system.
- Prevent degenerative disorders such as slipped disks etc.
- Reduce the severity of injuries.
- Back muscles are connected to other muscles of the body such as arms legs etc. so while working on your back, you are benefitting the overall body.
- Helps in breathing more effectively.
- In older age, muscles and bones start to lose. Working out can limit the amount of loss and make you healthy.
- Help you in living a long healthy life by making you strong.
Conclusion
By working out on your back, you are working out on your entire body. Working out on your back will not only provide strength but will give a great posterior to your body and will reduce back pain.
It’s not important to give extreme pain to your body but being regular and disciplined is necessary. Dedicate at least one hour a day for the exercise. Maintain a healthy diet and get into the habit of sitting properly.
