Top 9 exercises for back strengthening
Written by: Liz Wullems-Griffioen, CMO Healactively
Reviewed by: Noah Köppel, Physiotherapist (Kantonsspital Winterthur, Switzerland) and Research Associate (Eastern Switzerland University of Applied Sciences - OST)
Back pain is a common issue affecting millions worldwide, with a sedentary lifestyle being a higher predictor of back pain than poor posture or improper lifting techniques. Here, we present nine great exercises for strengthening your back, drawing on expert advice and research. These exercises are designed to target key muscle groups supporting your spine, including the erector spinae, latissimus dorsi, and the core muscles.
1. Bird Dog
The bird dog exercise enhances core stability and strengthens the lower back. Begin on your hands and knees, ensuring your hands are directly under your shoulders and your knees under your hips. Extend one arm forward while stretching the opposite leg back. Hold for a few seconds, then switch sides. This exercise promotes balance and engages multiple back muscles simultaneously.
2. Cat-Cow Stretch
A gentle yet effective yoga exercise, the cat-cow stretch improves spinal flexibility and strengthens the back. Start on all fours, and as you inhale, arch your back downward, lifting your head and tailbone up (cow position). Exhale, round your spine upwards, bringing your chin to your chest (cat position). This movement helps in relieving tension and strengthening the spine.
3. Deadlifts
Deadlifts are powerful for building strength in your lower back, glutes, and hamstrings. Begin with a barbell or dumbbells in front of you. Keeping your back straight, bend at your hips and knees to lift the weight, then return to the starting position. It's crucial to use proper form, when lifting heavy weights, to prevent injury.
4. Plank
The plank is an excellent exercise for strengthening the entire core, including the back. Position yourself in a push-up posture, with your body weight borne on your forearms and toes. Keep your body in a straight line from head to heels, engaging your core and back muscles. Hold this position for as long as you can maintain proper form.
5. Bridge
The bridge exercise targets the lower back, glutes, and hamstrings. Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Hold for a few seconds before slowly lowering your hips back down.
6. Swimming
Swimming is a low-impact exercise that strengthens the entire back. The water resistance ensures that your muscles work hard without the strain on your joints. Freestyle, backstroke, and butterfly are particularly beneficial for the back muscles.
7. Seated Row
Using a resistance band or a rowing machine, the seated row focuses on the upper back and the latissimus dorsi. Ensure you're pulling the band or handles towards your waist, keeping your back straight and your core engaged. This exercise also helps improve posture.
8. Lat Pulldown
The lat pulldown exercise targets your upper back, particularly the latissimus dorsi. Using a lat pulldown machine, pull the bar down towards your chest, then slowly return to the starting position. Keep your core engaged and avoid leaning back too much.
9. Wall Sits
Wall sits are a unique exercise that strengthens the back and improves posture. Lean against a wall and slide down into a seated position, with your thighs parallel to the floor. Hold this position for as long as possible, engaging your back and core muscles.
Incorporating these exercises into your routine can significantly improve your back strength and reduce the risk of back pain. Remember, consistency is key to seeing improvements. Always consult with a healthcare professional or a certified personal trainer before starting any new exercise program, especially if you have a pre-existing condition or are recovering from an injury. By prioritizing your back health, you're investing in your overall well-being and functionality.
This comprehensive guide to strengthening your back through exercise not only helps in reducing back pain but also enhances your overall fitness and well-being. Always prioritize form and safety to maximize the benefits and minimize the risk of injury.
Take the Healactively Self Assessment (below) to see what a targeted program of exercises to manage your back wellness looks like.