Let’s Strengthen Those Back Muscles!

Let’s Strengthen Those Back Muscles!

Back muscles pain can be located both on the upper and the lower back. 

When the pain is located in the upper (thoracic) part, where the ribs join, it covers both the shoulders and the neck, which is mostly a consequence of excessive straining of muscles and tendons.

Pain in the lower part of the treatment is caused by lifting heavy objects or by injuries.

A guy has a back muscle pain after lifting heavy boxes.

In addition, in general, back pain can affect those who are overweight, who are under a lot of stress, who live a sedentary lifestyle, and smokers.

Exercises to strengthen the back muscles can be done on your back, abdomen and knees

We already wrote about lower back pain exercises for sciatica, and in this article we’d like to present an all-encompassing guide for exercises that strengthen your back muscles, thus relieving your back pain. 

All the back muscles exercises listed below should be done on a comfortable and reliable exercise mat. 

Back muscles exercises performed on the back

To get into a starting position for all these exercises, lay on your back. 

1. Raise both your arms above your head, stretch and stay in that position for 10 seconds. Afterwards, repeat the same with each hand alternately.

2. Alternately raise and lower your straightened legs.

A girl is raising her legs alternately lying on the back.

3. Starting position: Legs are joined together, and hands are next to the body. At the same time, raise your head without separating your shoulders and legs from the floor. Hold this position for 10 seconds.

4. Pull the legs bent at the knee towards the chin – left, then right and then both.

5. Bend your legs at the knees and lean on your heels. Stretch your hips up, hold in that position for 10 seconds.

6. Do the “bicycle” exercise in both directions.

A girl has a bicycle exercise for strengthen back muscle.

7. Put your hands to the side, bend your legs at the knees, press them together and lift them up. Without separating your back from the floor, lower your legs to the right, while turning your head to the left. Repeat the other way around.

8. Pull the bent legs against the abdomen, embrace them with your hands and “swing” on your back, left and right. This exercise is also good for your kidney, since this movement massages them as well.

Back muscles exercises performed on your stomach

To get into a starting position for all these exercises, lay on your stomach. 

1. Raise your right arm and left leg at the same time. Hold it like that for 10 seconds, relax and switch pairs. Then make a “boat” by raising your legs and arms at the same time for 10 seconds and relax.

A girl is having "boat" exericse.

2. Spread your legs shoulder-width apart and put your hands behind your head. Lift the upper torso and lean to the left, then return to the starting position. Now do the same thing on the right side. Repeat the process, first left then right, 5 to 10 times. 

3. Spread your arms out to the side, rest your chin on the floor, legs together. Bend the leg at the knee, pull the tip of the right leg towards the left arm, then vice versa.

Back muscles exercises performed on your knees

The starting position for these exercises is on your knees, while sitting on your heels. 

A girl is preparing for back muscles exercises.

1. Place your hands on your knees. Now bend your back without stopping, while keeping the palms of your hands on your knees. As you move back, your palms will slide up your legs, but don’t put your hands away. Go as far as you comfortably can, and don’t strain yourself too much.

2. While kneeling on your exercise mat, put your hands behind your head. Slowly lower your buttocks alternately to the left and right while keeping your head and your back as straight as possible. Repeat the process, first left then right, 5 to 10 times. 

Final notes

While doing the exercises we described above, inhale through the nose and exhale slowly through the mouth. Please note that the exhale should be 2 times longer than the inhale. The exercises, just like the breathing, should be slow and steady – this is not a cardio or high intensity exercise. 

It’s also very important to note what are the contraindications, i.e. which people should avoid doing these exercises, or at least must consult with their physician before doing them: people with spinal injuries, people who have only recently went through surgery and pregnant women.