At some point in a lifetime, most people will end up at the doctor's office with complaints of back pain, states MayoClinic.com. Back pain can be caused by something as serious as a car accident or something as simple as turning in an awkward way too suddenly. Strengthening the muscles of the back through exercise is a great way to prevent some of these injuries.
Major Muscles of the Back
The major muscles of the back are the latissimus dorsi and the trapezius. The latissimus dorsi is a large triangle-shaped muscle of the lower back and is responsible for various movements such as arm extension, medial rotation of the arm from the shoulder and arm abduction. The trapezius is another triangular shaped muscle, but it is located in the upper back and slightly covers the top of the latissimus dorsi. This muscle is responsible for stabilization, retraction and rotation of the scapula and shoulders.
Back Extension
The back extension focuses on the muscles of the lower back. This exercise is most often performed on a piece of equipment that puts your body in a 45-degree angle from the floor, in a standing position. To begin this exercise, mount the piece of equipment and force your legs straight while keeping your calves in contact with the pad behind them. Contract the abdominal muscles and force your back into neutral position. While keeping your chin tucked and shoulders down, flex at the hips to lower your upper body over the machine to a hanging position. When you can no longer flex with the hip without discomfort, return to your starting position with your core still engaged.
Machine Lat Pull-down
As the name suggests, the lat pull-down focuses on the latissimus dorsi. Seated on the small bench facing the weight stack of the machine, put your knees under the thigh pad and feet flat on the floor. With your palms facing forward, grab the bar above your head and position your hands a little wider than shoulder-width apart. While maintaining neutral spine with core contraction, lean back slightly and pull the bar down towards the chest. After a small pause, return to the starting position. The American Council on Exercise warns against pulling the bar down behind your head, as it could lead to shoulder joint injury.
Deadlift
Although this machine is mainly used to target the muscles of the posterior leg, the hamstrings, it also works the lower back. To begin this exercise, grab a barbell with palms facing you and stand with your feet hip-width apart. Pull the shoulders back, contract the core and slightly bend the knees. Maintaining the slight arch in your back, flex at the hip to lower the barbell straight down towards the floor. Reverse the motion back to the starting position without moving your legs.
Abdominal Crunch
To have a strong back, the opposing muscles of the abdominal wall need to be just as strong. A simple, but effective exercise for the stomach is the abdominal crunch. Start this exercise by lying supine on the floor and force your pelvis and spine in neutral position by contracting the muscles of the abdomen. Interlock your fingers behind your head and slowly lift your upper spine and head off the floor to your highest point without losing form. Without releasing the abdominal muscles, return to the starting position.
References
- "Human Anatomy & Physiology"; Marieb & Hoehn; 2007
- MayoClinic.com: Back Pain
- "Pilates"; Rael Isacowitz; 2006
- "ACE Personal Training Manual"; American Council on Exercise; 2003
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