Best Exercises for the Muscles of the Back
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Many of us know we should be “strengthening” our back muscles, but most are unaware of why we should be. So what exactly should we be doing to help us without causing increased pain or harm? It is important to first understand the anatomy of the musculature involved in the back. This will help us to understand the why and how of the best exercises for the muscles of the back.
Man doing Pull-Ups
Why Should you Strengthen the Back Muscles?
The muscles of the back attach directly to the vertebrae and are responsible for controlling the stability of the spine. In addition to, limit certain forces on the spine and aid with posture. The muscles also aid the body’s awareness of positioning. These muscles help us to do our daily activities without compressing the spine and aid in avoiding injury and pain.
What are the Muscles of the Back?
The primary muscles that work to stabilize the spine include:
- Transversus Abdominis
- Internal Obliques
- Multifidus
- Erector Spinae
- Latissimus Dorsi
- Pelvic Floor
- Diaphragm
Many people tend to think that all they need to do are sit-ups and see the muscle in their stomach firing. This leads them to believe they are strengthening the back. This exercise does not isolate any of the above muscles. Therefore it has no affect on the spine and fails to help protect or strengthen it. Read more to learn exercises for the muscles of the back that actually strengthen it.
Muscles of the Lower Back
What are the Best Exercises to Strengthen the Back?
The most important step with performing any exercises for the muscles of the back are to make sure you have correct form. The first step is to engage the fore mentioned muscles using the bracing technique.
Bracing Technique: Lay on your back and bend your knees to a 90 degree position. Then engage your core by bringing your belly button toward your spine by using your muscles and not moving your hips. Then tighten the sides of the stomach by visualizing bringing your ribs to your hips. You can place your fingers above your hip bones and feel yourself tightening your muscles. Then pull your pelvic floor in by envisioning stopping urine midstream. It is important to understand and simultaneously engage the above muscles and hold the contraction prior to performing the below exercises.
There are several different options to strengthen the back. However, the key is to maintain the bracing technique then vary the exercises by changing arm and leg movements as well as surfaces and positions.
Common Examples of Back Exercises
- Forwards planks– Can be performed on elbows or arms extended. The exercise can be made more difficult by lifting arms or legs. You can also try alternating arm and leg at the same time to increase muscle activation.
- Superman– Increase intensity by kicking legs
- Reverse Snow Angel
- Bridging
- Dumbbell rows
- Deadlifts
- Good mornings
- Bird dogs
- Lateral planks
The above exercises are more generalized exercises to strengthen the back for healthy individuals.
5 Best Exercises for the Muscles of the Back to Reduce Injury
The back can be tricky to list exercises specific to preventing injury based on each person’s individual strengths and weaknesses. The best plan to reduce back injury is to incorporate well rounded activities such as strengthening and stretching for the lower extremity. The top exercises for a well- rounded program for preventative measures include:
- Hip flexor stretches
- Hamstring stretches
- Lower abdominal strengthening that include many of the above exercises
- Abdominal crunches with spinal in a neutral position for more isolated movements with decreased strain
- Hip bridges
What are the Exercises to Avoid for Muscles of the Back?
If you are experiencing back pain, it is important to modify your activities that increase load on the spine. The key activities to avoid would be activities such as:
- Running
- Jumping
- Sports requiring high impact such as basketball, football, soccer
- Heavy overhead lifting
- Heavy leg press with sitting in an upright position
- Full sit ups
- Weighted rotational movements
If you are experiencing any back pain with your daily activities or desired activities , it is important that you consult with a healthcare professional. They can help guide you for best exercises to perform and to avoid for the goal of improving your function and decreasing pain. Every person is different and what may work for one person, may not work for you!
Related Articles:
- Herniated vs Bulging Discs
- Bones of the Back
- Tips To Relieve Back Pain
- Do You Have Lower Back Pain While Standing?
- Imaging for Back Pain
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