It is no secret to anyone that our back endures a lot of abuse when we acquire bad posture when walking or spending a lot of time in front of the computer or television, as well as the lack of exercise and leading a sedentary life. This training does not have to take too long and you can do it at home, not only will it allow you to tone your back, but it will help you prevent pain in the long term. At FastlyHealwe give you some exercises to strengthen your back .
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Why is it important to exercise your back?
The back is the support of our body, so we must pay close attention to it and give it the importance and care it deserves. Having a change in attitude regarding the postures and movements that we do in our day to day will contribute to the process of strengthening and reducing back pain . It will also help us prevent more intense pain or more serious conditions caused by sedentary lifestyle and advances in age.
Despite the effectiveness of these exercises, it is also advisable to practice some extra activity, such as swimming or yoga and in case your back pain is chronic, it is preferable that before doing these exercises you consult your doctor, since they could worsen your condition. These exercises will act on the muscles of the spine and it is necessary to do them when you get up in the morning and at night.
Knees to chest
This exercise will help to stretch the vertebrae of the spine , avoiding low back pain . Lie on your back with your feet flat on the floor and your knees bent. Bring one knee to the chest and keep it pressed, helping you with your hands, hold this position for 30 seconds and do up to 3 sets. You can also do it by bringing both knees to your chest.
With this exercise you will strengthen the muscles of your back . Lie on your stomach and lift your legs and arms up, without lifting your chest too much off the ground, hold the position for 5 seconds and do not forget to breathe. Do three sets of 5 reps.
Lie on your back with your legs extended and your hands on the floor. Raise your pelvis as high as you can without lifting your feet off the ground. Do three sets and hold your pelvis up for 10 seconds, then relax your back by supporting it again. This exercise helps to ensure a correct lumbar curvature, repeat up to 5 times.
Sit on the floor with one leg straight and cross the other above the knee. Hold the knee of the leg you crossed with the elbow of the opposite arm. Hold this position for 10 seconds and do it on each side.
Get on your knees and raise your hands to the ground keeping your back straight and bring your waist back as far as you can, stretch your hands and let your back relax, maintaining the movement for 10 seconds. Return to the starting position and do three sets of 10 reps. This exercise will not only help your back but it will also strengthen your abs.
Knees to the ground
This exercise will help you feel relief in your lower back . Back in a prone position, with your knees bent and together, lie on your side and drop all your weight, allowing your knees to touch the ground. To achieve this you must rotate your hips a little and try to keep your shoulders against the ground, do the same movement to the other side and hold it for 15 seconds and doing three sets of 10 repetitions.
Taking care of our back should be considered as part of our daily routine, but keep these recommendations in mind when doing these exercises to strengthen the back :
- Don’t forget to breathe every time you do these exercises.
- These back exercises are contraindicated if you have an acute back pain attack.
- These exercises shouldn’t cause you any pain beyond the discomfort of stretching.
- The practice of these exercises are intended for healthy people, who have not had any previous problems with their back.
- Consult your doctor if your pain worsens.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Exercises to strengthen the back , we recommend that you enter our Physical Activity category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.