A strong, healthy back is essential for your body to correctly function and move. The spinal column, which runs the length of your back, provides structure and support. The muscles in the back work together to stabilize, align and move the spine. Poor posture, excess weight and weak abdominal muscles can lead to back and spinal problems, but preventing spinal problems is a lot easier than treating spinal injuries. Exercises can help you build stronger back muscles and maintain a healthy spine.
Spinal Stretches
The more flexible your spine, the more effective exercises will be. Start with rounding and arching stretches. Get on your hands and knees. Tuck in your chin and tighten your abdominal muscles. Tilt your pelvis and lift your back into a rounded position. Hold that position, then lower past the starting position into an arched position. Continue to move slowly between the rounded and arched positions. Complete five repetitions for each stretch, holding each stretch for five full breaths.
Bridge Exercise
The bridge exercise strengthens your lower back muscles. Lie on the floor with your spine in contact with the floor. Bend your legs so that your knees are bent at a 90-degree angle. Keep your feet flat on the floor, shoulder-width apart. Extend your arms toward your heels with your hands on the floor. Contract your lower back and buttocks, pressing your heels down and lifting your hips off the floor. Keep your shoulders and upper back in contact with the floor. Hold for five full breaths and slowly lower down to the starting position. Repeat 10 to 12 repetitions.
Seated Rows
Rowing exercises strengthen the rhomboids, or upper back muscles. Strong rhomboid muscles improve your posture by keeping your shoulder blades flat, pulling your shoulders back. Perform rowing on a low cable pull or a seated rowing machine. Sit with knees slightly bent, gripping the row bar. Keep your back straight, squeeze your shoulder blades together and pull the bar toward your ribs. Hold, then slowly return to the starting position. Use your upper back muscles, not your biceps, to pull the bar. Complete three to four sets of 10 to 12 repetitions.
References
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- "Yoga For the Joy of It"; Minda Goodman Kraines & Barbara Rose Sherman; 2010
- "Stronger Abs and Back"; Dean Brittenham & Greg Brittenham; 1997
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