Back exercises: What to include in training and what to avoid?

Aching back can torment properly and spoil whole day or make impossible activities with which you had no problem before. Frequent cause tends to be poor posture or incorrect sitting at work, too much physical load or conversely little movement. Therefore it is important to find suitable balance, find out which back exercises against pain or for strengthening muscles to include in regular training and what to get rid of.

 

Principles for healthy back

1. Movement is basis

Movement itself can solve many problems regarding aching back. One must be careful primarily to do movements correctly, because otherwise we can hurt ourselves even more. Therefore it is often better decision to exercise with trainer or according to professional training program. You won't spoil anything even with ordinary walking, swimming or running. If you suffer from strong back pains that prevent you from moving and don't subside, try set of exercises and physiotherapy, SM system. 

2. Think about your back even during common activities

Even just with ordinary standing applies that standing is not like standing. Posture is very important. You should distribute weight on whole foot, we shouldn't arch back, holding pelvis is also important. Don't hunch when brushing teeth or lifting things from ground. Instead of bending back rather squat. When sitting put feet on ground and lean whole back against chair backrest. All this can significantly help in fight with back pain.

 

HEALTHY BACK

 

3. Don't forget to give back rest

Aching back can be signal that rest is needed. Treat yourself once in a while to quality massage, stretch well after training. Some days replace training with longer stretching. Great relaxation exercise is also pilates or yoga, which are at same time active rest. Replace old mattress with new, not worn out and quality one. Slow walking is suitable exercise against back pain and at same time also rest.

3 back exercises against pain

Pelvic lift

Exercise where we lift pelvis with shoulder blades on ground you surely know. It pays to include it in regular training, because besides eliminating pain in lumbar area it helps strengthen pelvic floor. Do you know how to do this exercise correctly? Important is to have firm butt all the time and do it slowly, don't rush anywhere.

TIP: do 4 sets with 8 repetitions

Bridge

Among effective back exercises belongs also old known bridge. Strengthens lower back and abdomen.

TIP: If you are beginner and cannot lift yourself immediately into bridge position, you can help yourself with support under hands - for example you can do it against low bed or other elevated surface.

Cobra

Those who "sniffed" at yoga already know cobra. It is one of its basic positions and belongs also among known back exercises. Helps relax muscles and strengthen shoulders.

TIP: Hold position 10-20 seconds.

 

3 back exercises for muscle strengthening

Plank

Plank can be practiced in various versions and besides back you strengthen practically whole body with it. Support yourself with elbows, hold head in extension of spine, load lies in toes and forearms, placed on mat. And then just - hold!

TIP: Try to hold each plank few seconds longer than previous one

Lifting head and legs lying on stomach

Support forehead with hands or leave them beside body, lie on stomach and lift head - careful, don't lean back. At same time lift also straight legs.

Lifting weight in forward bend

Take two lighter weights or instead for example bottles with water. Bend forward with straight back, almost horizontal with floor. Lift up first one dumbbell, then second, don't move torso and back.

TIP: Alternative to this exercise can be with stomach placed on fit ball, toes on ground.