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What Are the Benefits of Back Exercises?

author image Aaron Matthew
A health and fitness writer since 2008, Aaron Matthew specializes in writing about health, fitness and mental performance topics for various websites including LIVESTRONG. He holds a Master of Arts degree in kinesiology from San Jose State University.
What Are the Benefits of Back Exercises?
A woman using the leg extension machine with her trainer. Photo Credit Purestock/Purestock/Getty Images


The amount of twisting, bending, flexing and rotating you do every day makes it a challenge to keep your back feeling healthy and happy. Even sitting can stress your back. Due to the high stress placed on your back and the high costs that come with back pain and injury, you should incorporate some back exercises into your daily fitness routine. Keeping your back functional can generally improve your quality of life and make it easier to keep exercising and working out at your best.

Build Strength

Back exercise benefits include increased strength in your back muscles. You have multiple muscle groups in your back: lats, traps, the core erector muscles along your spine and many more. You use these muscles in many daily activities. The University of Maryland Medical Center explains that back strengthening exercises build the strength needed to support and keep your spine in its proper position. The National Institutes of Health (NIH) guide on back pain recommends including exercises such as back bridges, crunches and squats with your back supported against a wall.

Increase Flexibility

Back exercises can also benefit you by increasing your flexibility. The NIH notes that stretching exercises both increase your range of motion and improve your muscular endurance. Keeping your back flexible enough to execute your daily activities without stressing your back muscles makes it easier to maintain a healthy activity level. A full range of motion also allows you to work out without restricting your exercise choices because your back is too tight to perform the necessary movements.

Relax Your Back and Reduce Pain

A Harvard Health Publication article on back pain suggests that exercise is not only imperative in the healing but the prevention of back pain. The NIH also advises people that the best way to prevent back pain is through regularly exercising your back. At a minimum, the NIH advises exercising your back with a combination of stretching and flexibility exercises for 15 minutes, three days a week.

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