10 exercises to strengthen the back

The back is one of the areas of our body that causes us the most discomfort, whether due to poor posture, carrying too much weight, a bad movement, or any other reason. Strengthening the back is essential to treat a large number of problems and prevent pain. And gaining muscle in the back will help you correct your posture, but also reduce back pain and muscle tension, and even improve flexibility. For this reason, in this article we propose several exercises to strengthen the back. Keep reading to find out what they are and how to practice them! 

Importance of back exercises

One of the main causes why we suffer chronic problems and pain in the back and neck is due to weakness in the muscles of the area. And it is that both the joints and the intervertebral discs become overloaded if the muscles of the spine are not strong enough. Exercises to strengthen the back are designed to prevent this type of problem and for those who have suffered back pain at some point — but currently no longer have significant symptoms that require medical therapy —. 

Exercises to strengthen the back

Do you want to prevent back problems or avoid mild symptoms from getting worse? We recommend that you practice the following back exercises. 

Back exercises with legs to chest

The first exercise we recommend is bringing the legs to the chest to tone the abdominal muscles, as well as to increase the flexibility of the hip and lumbar area. This exercise will also be very useful for calm tension in the lower back and relieve stiffness discomfort. To do this, what you should do is lie on your back on a mat with your legs stretched out and your arms at your sides. Next, raise your knees to your chest and hold them with both hands (hold this posture for 5 seconds). Then slowly lower the leg to the starting position and keep your back straight. Do 10 repetitions on each leg and complete a total of 4 sets.

Back exercises with dumbbells

There are many back exercises with dumbbells that we can find, however, not all are the same nor serve the same function. Our recommendation is that you try the deadlift, as this will help you stretch all the muscles while gaining endurance. To do this, take a dumbbell in each hand and stand upright (with your feet separated at a distance equal to shoulder width). Next, place your arms along your body and — keeping your shoulder blades together and your spine in a neutral position — lean forward at the hips and let the weight of the dumbbells fall down the front of your legs. Then return to the original position. You should avoid arching your back and letting your shoulders lean forward at all times.

Back exercises with child’s pose

To do the child’s pose sit on your heels and bend the torso. Then stretch your arms above your head. Hold this posture for a total of 30 seconds and finally return to the original position. Do several repetitions of this exercise.

Back exercises with bridge posture

This is one of the most popular postures to stretch the back and gain endurance. What you should do in this case is lie on your back, with your legs bent and your arms relaxed at the sides of your body. Then you will have to progressively lift the glutes and the lumbar and dorsal area. You should hold this posture for a total of five seconds and descend progressively until returning to the original position. A total of 10 repetitions per day will be enough.

Back exercises with contralateral plank

The contralateral plank is a physical resistance exercise aimed at strengthening the muscles of the back, glutes, and abdomen. This exercise is also known as Superman and stands out for provide great stability to the lower back area. To perform it, place yourself on the mat with your hands and knees supported on it. Then lift and stretch the right arm along with the left leg (the body will be supported on opposite parts). You must hold this position for five seconds and then slowly return to the starting position. Next, repeat the posture with the other leg and arm. Do a total of four sets with 20 repetitions (10 for each side).

Back exercises with hip flexion

This exercise presents some difficulty because you must maintain balance without forcing the posture. For this, you must stand upright and then stretch one leg forward while bending the knee (and while stretching the other leg backward). Also, you should raise both arms forward aiming for a 90º angle and parallel to the floor. It is important to hold the posture for 5 seconds and alternate positions. Do a total of 10 repetitions per leg.

Back exercises by lifting legs

This exercise is very simple and designed so that everyone can do it. For this, all you have to do is lie on your back and lift one leg. It is important that the other leg is bent, not straight. Important! It's not about how high you lift the leg, but about controlling the movement.

Cat-dog back exercises

To do this exercise, place your hands, knees, and toes on a mat. Then arch the back downwards and upwards. This posture will help you activate the abdomen and work the lumbar area.

Back exercises with arm adduction

Arm adduction can be simple or horizontal (crossed). For simple adduction, raise your arms forward and form a 90-degree angle with your torso. In crossed adduction, you will have to cross the arm to the opposite side. You can use dumbbells or practice it on a gym machine.

Back exercises with planks

Planks are one of the most useful exercises for working the back and abdomen as they require strength from several muscle groups. To perform planks correctly, lie face down on a mat. Then support the back of the forearm and the tips of the toes. You must keep your back straight and form a line from your head to your heels. Hold this position for 15 seconds, rest, and do a total of 4 repetitions.