6 Exercises To Strengthen The Back

There are many exercises you can do at home to strengthen your back. They also help relieve and prevent some of the pain caused by poor posture.

Here we will look at the lower back and why you should train it. We will of course also give you some useful tips.

The lumbar spine is one of the most sensitive areas of the back, as it is often severely affected by muscle injuries and herniated discs.

It is important that you have a good posture and that you perform exercises that strengthen the back muscles to maintain good health.

There are many who do not take proper care of their backs. Over time, this leads to pain that can affect one’s quality of life. Back pain generally occurs as a result of poor posture or because you have stretched a muscle due to not moving properly.

It is also a result of sitting in the wrong position for too long – for example when using the computer.

To avoid back injuries, you should avoid sitting too much. You should also exercise regularly.

There are specific exercises that can prevent back pain by strengthening the back muscles. We will look at them below.

6 exercises to strengthen the back

Opposite legs and arms on all fours

This exercise helps to reduce tension in the lower back. It also strengthens the abdominal muscles.

How to do:

• Stand on all fours with your knees bent.
• Extend your right arm in front of you and your left leg backwards, until both are parallel to the floor.
• Hold this position for 4 seconds and then return to the original position.
• Repeat with left arm and right leg.
• Do three sets of 10 repetitions on each side.

Opposite arms and legs on the stomach

This exercise is similar to the previous one, but instead of standing on all fours, you lie on your stomach.

How to do:

• Lie face down on the floor with your arms outstretched and your legs behind you.
• Raise your left leg together with your right arm.
• Hold this position for 4 seconds and then slowly return to the original position.
• Repeat with opposite arms and legs.
• Perform 3 sets of 10 repetitions on each side.

Leg lift

With the help of this exercise, you strengthen the buttocks and thighs. You also work with the abdomen and lower back.

How to do:

• Lie on your back on the floor. Bend your right leg and slowly lift your left.
• Hold your raised leg behind your knee with both hands and hold this position for 30 seconds.
• Swap sides and repeat the exercise with the opposite leg.
• Do 3 sets of 10 repetitions with each leg.

Pelvic lift

This exercise tones the muscles in the lower back and abdomen.

How to do:

• Lie on your back on a mat and bend your knees with the soles of your feet against the floor.
• Hold your arms along your body with your palms facing the floor. Tighten your abdominal muscles while lifting your buttocks and pelvis.
• Hold this position for 10 seconds and then rest. Repeat 10 times.

Hip flexion to strengthen the back

The main goal of this exercise is to strengthen your hips. However, it can also relieve back pain.

How to do:

• Place your left foot in front of your right with a bent knee forward while stretching your right leg.
• Bend your chest forward so that your left knee comes in contact with your shoulder. Then return to the original position.

• Repeat this movement, alternating with the legs until you have done 10 repetitions.

Straight side-ups and sit-ups to the side

How to do:

• Lie down on the floor. Extend your arms in front of you and raise your chest.
• Do about 8 repetitions.
• Now lie on your side and place your feet against something firm. Then lift your chest off the ground.
• Do 10 repetitions on each side.

Final recommendations for strengthening the back

• Remember to never train your body more than it can handle. It does more harm than good.
• It is important to be aware that it is harmful to sit still for longer, especially if you are sitting on very soft sofas.
• Relax by standing up every two hours. Take some time to stretch your muscles and flex your joints.
• Do not lift weights that cause the body to lean forward.
• Remember that the back is a central part of your body and is exposed to great effort. It is not only due to a bad posture, but also to a lack of training. Stress is also an important contributing factor to back pain.

• Keep in mind that you only need a few minutes a day to take care of your back.
• In addition, you should always drink fluids when performing any form of exercise.