Your back plays an important role in supporting your entire torso, including its rotation, flexing, bending, and turning. Not to mention, your back is a crucial factor in maintaining good posture. This is also important to avoid injuries and pain-free exercise.
Back pain, whether it’s the upper, middle or lower back, affects millions of people around the world. This can happen for many reasons – sitting in front of a screen for long periods of time, injury, osteoarthritis, pregnancy, natural degeneration, or simply weakness due to lack of physical movement. 60-80% of adults will experience back pain in their lifetime.
Physical activity is one of the many antidotes to back pain, as it helps to strengthen muscles large and small, which in turn enhance support for the body.
Mix and match the following exercises into your workouts to improve your back strength and flexibility. Complete each exercise purposefully, connecting your mind with the muscles in action.
Swimming
This classic Pilates exercise targets the lower back muscles and extensors to help lift objects. Try it out after warming up or as part of a core routine.
- Lie face down on the mat with your arms stretched over your head and relax your shoulders
- As you stretch your arms and legs with the tip of your toes, tighten your abdomen to support your core.
- Gently lift your arms, legs, and head (in a neutral position) off the mat (you should feel your lower back working) and squeeze your hips.
- Start mimicking a slow swimming motion by lifting your right arm and left leg, then your left arm and right leg.
- Increase your speed by pulsating your arms as you alternate swinging your legs, inhaling and exhaling every few kicks.
- Perform three rounds of 30 seconds each.
Superman
Superman is a full-body exercise that targets the erector spinae and core muscles, as well as the upper back, shoulder, and hip muscles. This exercise is especially effective for preparing the body to prevent injury before weight training.
- Lie on your stomach on the mat with your arms extended above your head.
- Lift your arms, legs, and head (in a neutral position) off the mat, squeezing your hips and supporting your core.
- Hold this hyperextension position for a few seconds before returning to the mat.
- Repeat 10 times, keeping your breathing steady.
If this exercise feels too intense, you can bend your elbows to a 90-degree angle and perform the same movement in this position.
Band Pull-Aparts
Add this exercise to your dynamic warm-up to target your upper back (including rhomboids and trapezius). It also stimulates your stabilizing muscles to keep you upright.
To do this, you’ll need a long, open resistance band. Start with light intensity and gradually increase the intensity for strength-focused workouts.
- Stand up straight with your shoulders rolled up and your feet hip-width apart. Hold both ends of the elastic band with your forehand and raise your arms to shoulder height.
- As you inhale, support your core, and as you exhale, pull the elastic band apart and squeeze your upper back to contract your muscles and keep your entire body steady. Hold for a second or two.
- Slowly release the pressure and move the arm back to the starting position.
- Repeat 10-12 times for three sets.
Bent Over Double Dumbbell Row
This quick and effective workout targets all the major muscles of the back, latissimus dorsi, rhomboids, and trapezius muscles (as well as the arm and core muscles).
- Place two light to medium-weight dumbbells (depending on your individual strength) at your sides with your feet hip-width apart.
- As you bend your knees and push your chest forward, articulate your hips, keeping your entire spine straight. Prop up your core.
- Hold this position, bend your elbows to a 45-degree angle and stroke the weight down to your hips. Squeeze the upper back at the top of the position and then lower it again.
- Repeat 10-12 times for three sets.
Maintain control and a slow, steady pace throughout the movement to maximize impact.
Seated Row (with Resistance Band)
If you’re looking for an exercise that targets your back muscle groups, a one-arm seated row is the way to go. Work your rhomboids, latissimus dorsi, trapezius muscles, and some smaller supporting muscles, and you’ll soon feel the burning sensation.
Traditionally performed on a bench with a foot pedal and an additional cable machine, heavy-duty resistance bands can simulate a similar effect.
- Sit on a mat with your feet stretched out in front of you. Wrap a long, heavy resistance band around your feet, keeping your feet bent, and grasp each open end of the resistance band with your palms facing inward.
- Sit up straight with your shoulders turned back and pull on the elastic band while bending your elbows back and squeezing your shoulder blades.
- Hold at the bottom of the action for a second, then slowly release back to the starting position.
- Repeat 10-12 times, 3 reps per set.
Renegade Row
By combining a steady plank with upper body exercises, the exercise tests your back and core strength (which your shoulders and arms will also feel). Try it first with only your body weight.
- Start by getting on all fours on the mat. Get into the plank position, align your shoulders with your wrists and feet hip-width apart.
- Gently shift your weight to the right side, keeping your hips steady and not leaning your body.
- Raise your left arm as you bend so that your elbow is pointing towards the ceiling. Squeeze the left back muscle.
- When you lower your arms, check that your shoulders are perpendicular to the mat.
- Shift your weight to the left and repeat the movement a total of 16 times.
Once you can perform the movement, you can add a light dumbbell to increase the intensity. However, if you struggle to keep your body steady and hip level during your workout, you may need to reduce weight.
Reverse Flies
Reverse Bird can give a powerful punch to your upper back (rhomboids and trapezius) and deltoid posterior fascia. Before attempting this exercise, make sure to perfect the hinge movement of your hips. You also want to start with a lighter weight and gradually increase the weight.
- Stand up straight with your feet hip-width apart and hold a dumbbell in each hand. Turn your shoulders back and stand up straight.
- Push your hips back while keeping your back flat and your chest almost parallel to the ground. Keep your knees slightly bent.
- The head and neck are in a neutral position, with the arms at the sides of the body and the palms facing inward. Inhale.
- As you exhale, raise your arms to one side with your elbows slightly bent. Squeeze the upper back muscles at the top.
- Slowly return the dumbbells to the starting position. This is a representative.
- Repeat 10-12 times for three sets.
Deadlift with Dumbbells
The deadlift is an excellent strength exercise that targets body parts such as the erector spinae, lower back muscles, hamstrings, and buttocks. Make sure to practice this move before adding weight – it can be tricky at first, but once you get the hang of it, you’ll benefit quickly.
- Stand with your feet hip-width apart, hips bent back, knees bent, and back straight.
- With your knuckles forward, grasp the dumbbells.
- Keep your spine neutral, roll your shoulders back, and take deep breaths at your core.
- As you exhale, push and activate your glutes through your heels, lifting the dumbbells away from your legs, not your hips. Make sure your back is not round.
- Stand tall.
- Twist the exercise by turning your hips, bending your knees, and placing the dumbbells back on the mat in a controlled manner. When you lower them completely onto the mat, keep them close to your calves.
- Repeat 5-8 times for three sets.
Farmer’s Carry
This classic exercise will immediately tone your upper back and trapezius muscles. In fact, the farmer’s back raise is actually a full-body workout, so other muscles can feel it as well.
- Holding a dumbbell in each hand, turn your shoulders back, open your chest and stand up straight.
- As you begin to move forward, taut your core. Maintain a tall posture.
- Walk 20 steps, then turn around and walk another 20 steps in the other direction.
- Repeat three rounds.
You want the weight to feel heavy, but it doesn’t affect your shape.
