Exercises for a Better Back

Let’s stop babying our backs, ok?

If you have back pain, you’re not alone. Millions of people struggle with back discomfort or even debilitating pain.

So often, we are told to ice, heat, or stretch, which of course can help manage the pain in certain circumstances.

But what about preventing it altogether?

I would like to make a case for strength training, particularly back strengthening, as a potential preventative strategy. While stretching your front body muscles will help, as these muscles are likely causing your back to be overstretched, strengthening your back is necessary to make sure these feel-good effects aren’t short-lived.

If you are feeling achy in your low back (and, of course, with permission from your healthcare professionals) here are some great exercises to strengthen the muscles along your spine.

These exercises will only be helpful if you maintain core control and if you breathe properly. If you’re not sure about the setup or you’d like more detailed instruction, please reach out. We’d love to help.

Prone spinal extension

Lay face down on the floor with your arms down by your side and your legs straight behind you. Engage your core muscles and pinch your shoulder blades together then lift your upper and lower body off the floor. Hold at the top for one count then slowly release back to the floor.

Perform 3 sets of 10-15 repetitions

Barbell or Band Good Morning

Wedge a barbell along the center of your shoulder blades or stand on a heavy (ish) resistance band, wrapping the other end across your shoulder blades. Tuck the elbows tight to your sides and pull down with your armpits. Pull your hips back as you lower your torso towards the floor, but don’t lose the tension in your back muscles. Drive your hips back up and forward to the starting position.

Perform 3 sets of 5-8 reps

Bent Over Kettlebell Row

Place a kettlebell or dumbbell between your feet and open your feet a little wider than hip’s distance. Sit your hips back to your deadlift stance and reach down for the side handles of the kettlebell. Brace your core, pinch your shoulder blades and pull the kettlebell to your chest. Hold for one count before slowly lowering the arms back to straight.

Perform three sets of 5-8 reps.

Need help with any of these exercises, or have questions on how to incorporate these within your regular workout routine? Feel free to contact us [link to contact page] for help. We’d love to help you out!

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