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The best exercises to strengthen the back muscles and reduce back pain

Back pain is one of the most common problems affecting many people around the world today and has left them with many injuries and medical expenses. Although chronic low back pain is very common, the cause is not always related to serious illness and instead has its roots in the body system and the way it moves. In other words, with the help of proper exercises to strengthen the back muscles, you can reduce back pain and prevent injuries. And is considered efficient. Back pain can be caused by certain diseases and problems that often require a doctor's diagnosis. In this case, doctors can treat your disease with a variety of treatments, or at least reduce your pain. But sometimes this pain can be caused by lack of exercise, muscle weakness, muscle fiber cramps, nerve compression and the like.

So, in these cases, you can reduce your pain by exercising. And even prevent it from forming. In today's post, we want to address this issue and see what are the best exercises and stretching exercises to strengthen the back muscles. Here are 7 exercises to strengthen your back muscles, as well as 6 stretching exercises to soften these muscles and prevent pain and injury. Join us.

The best exercises to strengthen the back muscles

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

  • Spine Straightening Muscles
  • Large Back Muscle
  • hamstring
  • abdominal muscles
  • thigh flexor muscles
  • oblique abdominal muscles

More or less any exercise can strengthen the back and central muscles. The key is to do each exercise correctly and with proper body shape, and be sure to tighten and engage the core muscles. By doing this, you will increase the effect of each exercise and get a better result.

  • Why and how should you involve your central muscles in exercise?

Now Here are the best exercises to strengthen your back muscles. The exercises you see below can use these muscles well and strengthen your body. We suggest that you search for their names on the Internet and see more videos and photos to learn how to do them properly. You can also get help from a sports coach to teach you how to perform each movement correctly.

"Arch Hold"

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

You should sleep on your stomach in this movement, Stretch your legs and keep your arms straight. Bend your body and put pressure on your back muscles by raising your arms and legs. It is best to stay in this position for about 30 seconds, rest a bit, then do it for another 2-3 times.

2. "Raising and lowering the arms and legs" (Swimmer Kicks)

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

Do the previous exercise, but move your arms and legs slightly up and down as if you were swimming slowly. This exercise adds more dynamism to the previous exercise. Do about 50 reps to raise and lower your arms and legs.

"Planar on the forearm" (Forearm Plank)

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

Plank has many benefits for the body and can build muscle Strengthen the back and center, shape the body, reduce the risk of injury, and help focus on muscles and breathing. To perform this movement, it is enough to rest on the forearms and toes of your legs and tighten and engage the central muscles. Stay in this position for about 1 minute, rest a bit, then do 2 more sets.

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4. "Bird Dog"

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

Bird Dog or a flying dog is a great exercise to improve It balances the body and strengthens the central muscles. All you have to do is kneel on the floor, then extend one arm and the opposite leg parallel to the ground. Then do the same for the other arm and leg. Do this exercise alternately between each arm and leg for one minute, rest a bit, then perform 2 more sets.

5. "Squat"

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

For Scott's proper execution of ankle and pelvic dynamics as well You need strength in the muscles of the back, center and buttocks. The better you perform Scott, the stronger your body will be.

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6. "Bent Row"

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

This movement is one of the best exercises to strengthen muscle groups It is high body. To perform this exercise, you need the strength of your legs, back, buttocks, arms and shoulders, and for this reason, you can strengthen your upper body well and efficiently. This exercise requires a high balance and if not performed properly, it can lead to injury. Therefore, do not use weights first, or at least go for light weights. It is better to do 3 sets including 10 repetitions.

7. Deadlift

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

Deadlift is one of the best exercises to strengthen the muscles of the back and buttocks And increases your overall strength. You can do this exercise with or without weights, but it is best not to go for weights first. Do 2 to 3 sets of 10 reps.

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The best stretching exercises to flex your lower back muscles and reduce back pain

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The stretching movements you see below focus on the muscles of the back, hamstrings and buttocks, relieving tension and stress on them. Do these exercises with breathing techniques and complete relaxation. It is best to maintain tension and posture for at least 1 to 2 minutes in each.

1. "Seated Forward Fold"

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

Sit with your back straight Hold and extend the legs in front of the body. Bend the toes towards the calf, then bring the arms towards them and bend forward. Try to move the chest towards the toes. In this position, you should feel pressure on the back of the legs and lower back.

2. "Head to Knee Forward Fold"

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

Sit as before, But keep the left foot straight and stick the sole of the right foot to the thigh of the left foot. Now bend forward, grasp the toes of both left hands and try to bring your head to the left knee. In this position, the back and hamstring muscles are under pressure. Hold for 1 minute, then move to the right foot.

3. "Cat and Cow Movement"

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

To perform this movement of the arms and knees Place on the floor. Now you have to bend your back in and out. First, raise your head and bend your back by pressing your hands to the ground. Then bring your chin to your chest and bend your back in the other direction. Do this 10 times in a row.

4. "Seated Crossed Leg Forward Fold"

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

It is 1 and 2, except that you have to sit on all fours, then lean forward and stretch your arms. Try to stretch your arms forward as much as possible and hold this position for 1 minute.

5. "Eye of the Needle"

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

To perform this movement, first lie on your back. Pull and place the soles of your feet on the floor. Lift your hips slightly, place your right foot on your left knee, then hold the back of your left thigh (or left leg) with both hands. Pull the left knee towards you and stay in this position for 1 minute. Then move the legs and repeat the same cycle.

6. "Reclined Spinal Twist"

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

Lie on the floor and on your back Pull, with your feet flat on the floor. Now bring your right knee towards your chest, then move it to the left side of your body so that your spine rotates. You can stretch your arms to your side or to the right to increase traction. Stay in this position for 1 minute, then do the same with your left foot.

4 Benefits of strengthening your back muscles

BingMag.com The best exercises to strengthen the back muscles and reduce back pain

1. You can improve your body shape and spine stability.

Spinal straightening muscles can help the abdominal muscles, hip flexors and oblique muscles to maintain a proper body shape. By strengthening these muscle groups, you can increase the strength and endurance of the body's muscles to improve the body's condition and stability.

2. Improves body balance and harmony

Balance and harmony are one of the most important things we need in our daily lives. Walking properly allows us to adapt to life and the world around us and function better. Apart from this, if there is an imbalance, we will face various problems and diseases, and these problems will become much more serious with age. By strengthening your back muscles, you can prevent many of the problems caused by aging and get less injuries.

3. Build lean and lean muscle

You can build muscle by doing strength training. The more muscle you have, the more fat you burn because the body needs more energy to maintain muscle. Therefore, your body burns fats to provide the energy it needs. By doing these exercises, along with following a healthy diet, you can build lean and lean muscle to increase your body's rate of metabolism and fat burning over time.

4. Reduce back pain and injury

This benefit is not strange at all, and we mentioned it above. As mentioned, lack of physical activity and lack of exercise leads to muscle weakness and muscle strain and stiffness. Therefore, with regular exercise you can prevent these problems, reduce back pain and improve your overall health.

Keep these tips in mind

Add exercise to your exercise program to strengthen your back muscles, there are a few things to keep in mind. First, do not push yourself and move on slowly. In the beginning, choose and do only one or two exercises and keep the number of sets and repetitions low. Once your body adapts and you get used to these exercises, your strength and power will increase and you can increase your training level. That means either lifting heavier weights, or performing more sets and repetitions.

Another point is about pain and injury. You should not exercise with pain and think you are defeating it. If your body aches while exercising, especially if you have low back pain, you should stop exercising immediately. In the end, pay attention to the proper shape of the body, its balance, alignment and harmony. This is especially important when performing exercises such as deadlifts and squats, as lack of proper form can lead to muscle imbalance and knee and back injuries.

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Concluding remarks

Pain does not feel good and reduces your ability to do everyday tasks and lead a productive life. It can also be a sign of a specific illness or problem that should not be overlooked. Of these pains, low back pain is the most common and the most painful.

By exercising and doing the right exercises to strengthen the back muscles, as well as stretching movements that make these muscles soft and flexible, you can greatly prevent Get rid of back pain and even find out the root cause of the problem.

These exercises are simple and you can do them without weights and with your body weight. By adding these exercises to your exercise program, you can strengthen your lower back muscles, reduce pain, improve balance and coordination, and also enjoy the benefits of weight training.

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Despite all these benefits, you need to be careful not to overdo it or hurt yourself. By following the tips above, you can get the best results by consulting a doctor and also getting help from a coach, and pursue a healthy and refreshing life, free from pain and illness.

This article is only for education and information. has it. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: Dr. Ax

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