A healthy spine and back begins with strengthening the muscles surrounding the vertebrae. Beginning a back-exercise program should be done as part of an overall fitness routine and should include exercises which strengthen the core and chest muscles as well as the back. In the textbook "Exercise Physiology: Energy, Nutrition and Human Performance" Dr. William D. McArdle and professors Frank I. Katch and Victor L. Katch equate the muscles of the spine with helping with posture and stabilization.
Dead Lift
Dead lifts work the muscles of the lower back, abdomen, legs and arms. Standing with legs hip-width distance, keeping a slight bend in the knees, hold a weighted bar with hands in an overhand grip. Hinging from the hips, keep the core engaged, bring the weight to just under the knees then lift your torso up using your back muscles. "Dead lifts are very effective in working the lower back and core, which are quite important in maintaining posture and keeping the torso stable when walking, sitting, standing and making movements that we do in everyday life," said American College of Sports Medicine Certified Personal Trainer Shelby Young.
Pulldown
Pulldowns work the latissimus dorsi and teres major, or middle back and lower shoulder muscles, respectively. Using a pulldown machine at the gym, sit with knees comfortably bent. Extend your arms above your head and grip the pulldown bar with an overhand grip before engaging the core and pulling the bar down in front of the forehead. Keeping the elbows bent outward at a 90-degree angle changes the muscles exercised when the elbows are bent and kept close to the body. "Pulldowns are really good in developing a nice, toned back," said Young. "You can build strength through adding more weight as you get stronger. It's also a great move to work your biceps and triceps depending on the way your arms are placed as you pull down."
Pull-Up
Pull-ups work the upper back, shoulders and upper arms. Using an assisted pull-up machine or unassisted pull-up bar at the gym or home, grip the bar with your hands lined up with your shoulders. Pull the entire weight of the body up until the bar is just under the chin and lower down. Assisted pull-up machines allow weight to be adjusted so only a percentage of the body's weight is being pulled up. "Pull-ups are a really simple exercise that really works the back because you're fighting against gravity and using your whole body as a big weight," said Young. "It's a move that can be done at home and is a simple exercise with big results."
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM Certified Personal Trainer; Hampshire Hills Sports and Fitness Center; Milford, N.H.
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