For the best back workout, you need to be working out both your upper and lower back muscles to strengthen the whole muscle group. Often left out in your home workouts, the back workout is an important group to develop so our exercise programs and stretches should help develop strength and decrease your risk of developing pain down the road. Furthermore, the right back workout program will develop strong back muscles to help make every day activities much easier, such as picking up boxes, twisting and turning for various reasons or performing routine household jobs.
The main back muscles that you should concentrate on are the Trapezius, the Latissimus Dorsi, the Teres Major and Minor and the Erector Spinae. They are the larger groups that will play the most predominant roles in all the movements you make. As far as exercises go for working this area of the body, you will be looking at ones such as the bent over row, single arm row, lat pull-down, pull-ups, shrugs, back extensions (supermans) and deadlifts.
You always must remember that for the majority of these exercises the spine needs to stay in proper alignment, being as straight as possible. Additionally, it is very important to always include a good warm-up and cool down before performing exercises for this part of the body.
If you don’t, you could risk tearing one of the small muscles in the erector spine (these tend to get injured relatively easy) or straining one of the bigger ones. Both circumstances will take a long time to recover from and could keep you away from physical activity for a couple of months. Once you have an injury in this area it has a nagging tendency to stay with you for potentially the remainder of your life so it is extremely critical to take precautionary measures. Luckily a good program along with smart practice of exercise, sport and every day activities will significantly reduce your chances of becoming sidelined.
Lower back workouts
It is very important that you create lower back workouts to improve strength and aid muscle development. This is a very common body part to experience pain in and if you do it could be a chronic, debilitating condition. So ensure you create effective lower back workouts, as the first thing to take into consideration when thinking of your lower back health is how many high impact activities you are involved in. If you are frequently participating in running, jumping, heavy weight lifting workouts (the performing of squats and deadlifts for example) then there is a much higher chance of you experiencing an injury.
Runners in particular need to watch out because every time they take a step while running there is more than three times their body weight coming down on them, much of it focused on their lower back. Getting a very good supportive pair of running shoes is a good way to prevent pain along with ensuring you are working cross training into your program so as to give your body a rest every so often from the impact.
The second big factor you should think about is your posture. If you have a very bad habit of maintaining a swayed back position, where the pelvis rotates forwards creating a large curve, the additional pressure on your vertebra will be quite high. You always must try and maintain proper alignment of the spinal column to prevent pain. To help you do this, practice standing flat against a wall feet shoulder width apart and arms down by yours sides. Next, try squeezing the stomach muscle and pulling the hips up so that there is no space between the wall and your body. Focus on how this position feels and then try and maintain it when you are moving around normally.
So be sure you are always consciously aware of this part of the body whenever you are performing exercises or movements as you go about your day. If you do experience pain, see a doctor or physiotherapist as soon as possible so that it can be corrected before it gets worse. If you do take preventative measures though you should be able to stay injury free and lead an active lifestyle for a long time to come.
Lower back exercise One of the most compound lifts, the lower back exercise called a deadlift is a great movement to include in any workout routine. Even though it would be classified as a lower back exercise it also will work your hamstring muscles as well as your upper body slightly since you will still need to use your arm strength in order to hoist the wait upwards. To begin a deadlift, place a barbell or a set of dumbbells right in front of your feet.
Next ensure that you are using a stance that is slightly wider than shoulder width apart with your knees relaxed and not locked into place. They should not bend all that much though as this would change the movement to a type of deadlift that is much more focused on the quad muscle. Using an overhand grip and keeping elbows straightened but not locked, raise the weight up with your body until you are fully erect and the barbell or dumbbells are resting against your thighs. Make sure while you are performing the up portion of this lift that you try and keep your spine as straight as possible.
If it helps think of looking straight forward with your head to prevent a roundness in this area of the body from occurring. Once you are at the top, pause for a moment and then slowly lower the weight back down once again to complete that rep. Note that you should never drop the weight on the floor as this is both dangerous to you and also disruptive to the others who are working out at your gym. You should always be lowering in a controlled fashion and the weight should just hover above the ground in between reps. Only place it directly only the floor between your two sets. So if you are looking to strengthen this body part, make the deadlift a core part of your workout routine.
1. Good morning exercise
2. Prone Cobra exercise
3. Reverse hyperextensions
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