1. Name That Back Muscle
Three major muscle groups are at work in our backs. They serve various functions such as bending, lifting and standing erect. The extensor muscles are in the lower part of the back and are used when you lift heavy objects. They are connected to the butt and get a big workout from running and stair climbing. The extensors are often ignored, creating the ubiquitous lower back pain. The flexors are in the front of the spine, connected to the abdomen muscles. They give you flexibility. The oblique muscles are on your sides and help maintain good posture.
2. Stand Tall
By working the oblique muscles, you are able to stand tall and sit for longer periods of time with less stress. Humpback and sway back result from weak obliques. Add twisting to your crunches and sit-ups to strengthen the side muscles groups. Try to touch your elbow to the opposite knee with your hands behind your back when doing sit ups. Stand with free weights in each hand and alternately let each drop.
3. Atlas Shrugged
Strong back muscles are needed for every day use to bend and lift with little effort. By developing the lower back muscles, you can shrug it off when only a couple friends show up to help you move. Add resistance to your exercises to strengthen the extensors. Push up the pressure on the elliptical and rowing machines. Touch your toes with free weights in hand or wearing weighted gloves. Stretch the hamstring muscles in the back of the legs when working your lower back. Often stressed hamstring pain moves to the lower back, impeding heavy lifting and lower back exercises.
4. Use Free Weights for Strengthening the Back
Use free weights liberally to strengthen all the back muscles. While standing, hold the weights in each hand out in front. Move the weights to the side and hold for a count of ten. Slowly return to the original position. Repeat 10 times and then do the same movements quickly. Lie down on a bench and hang one arm over the side, holding a dumbbell. Raise the weight with and without elbow bent. Listen to your body and move the weights to work the three main areas of your back.
5. Do the Heavy Lifting
Be careful when doing exercises with heavy barbells or increased weight on pulleys. Add weight to your exercises when a pull or lift becomes so easy that you don't feel any pressure on the muscles at all. It is very easy to strain a back muscle when you jump too quickly to heavy weights. Bend to lift a barbell from a standing position. Pull it up to your chest, concentrating on using the back muscles. When doing heavy lifting, focus so that you use as little of your arm muscles as possible.
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