Strong Back With 6 Exercises

Back training and strengthening is also successful with exercises at home. In addition to strengthening muscles, these exercises help to relieve and even prevent back pain caused by poor posture. So train your back strong with the six exercises we present below.

Strengthen your back with 6 exercises

Many of us forget to take enough care of our backs. Over time, ignoring the back causes aches and pains that eventually begin to affect quality of life. In general, back pain is caused by poor posture or muscle stretching caused by the wrong kind of movement. Repeated sitting for too long – for example, in a bad position in front of a computer – also causes back muscles to jam and cause pain.

To avoid back pain and back injuries, a sedentary lifestyle should be avoided as much as possible. Physical activity and moderately strenuous physical exercise support back health. For example, the following six muscle-building exercises are worth incorporating into your daily routine.

1. Extending the opposite leg and arm to the quadriceps

This is one of the easiest ways to strengthen your back and will help reduce tension in your lower back. At the same time, the abdominal muscles are strengthened.

Here’s how to make a move:

1. Go to the exercise mat in a quadruple container with your palms and knees attached to the floor.
2. Extend your right hand forward and your left foot backward so that they are parallel to the floor.
3. Hold the position for four seconds, and then return to the home position.
4. Do the same with your left hand and right foot.
5. Make three sets with ten repetitions on each side.

2. Lifting the opposite leg and arm with your stomach lying down

This exercise is similar to the previous one, except now you are lying on the mat on your stomach.

Here’s how to make a move:

1. Lie on the floor with your face facing the floor with your arms outstretched far forward and your legs straight back.
2. Raise your left foot and right hand a few inches off the floor without bending your limbs.
3. Hold the position for four seconds and then return to the home position.
4. Do the same with your right foot and left hand.
5. Make three sets with ten repetitions on each side.

3. Lifting the legs

This exercise will give you strength in your buttocks and thighs. At the same time, the abdominal muscles and the lower back muscles also receive training.

Here’s how to make a move:

1. Lying on the floor face up. Bend your right leg, and slowly and carefully lift your left leg.
2. Hold the bent leg behind the knee with both hands, and hold this position for 30 seconds.
3. Repeat the movement with the other leg.
4. Make three sets with ten repetitions on each side.

4. Pelvic lift

With this movement, you help to tighten the muscles of the lower back as well as the abdomen. In each iteration, it is important to focus on the function of the abdominal muscles.

Here’s how to make a move:

1. Lie on the mat face up so that your feet are hooked when the soles of your feet touch the floor.
2. Keep your hands along your body with your palms facing down. Tighten your abdominal muscles while lifting your buttocks and hips into the air.
3. Hold the position for ten seconds and rest. Repeat the exercise ten times.

5. Pelvic stretching

The goal of this exercise is to strengthen your hips. It also has back pain relieving effects.

Here’s how to make a move:

1. Place the left leg on the hook over the right leg.
2. Turn your middle body away from the hooked leg so that the right elbow is at the knee of the hooked leg. Stretch your hips, and then return to the starting position.
3. Continue the movement alternately stretching on both sides until you have done ten repetitions.

6. Straight sit-ups and side elevations

This exercise helps to strengthen and firm both the lower back and the oblique abdominal muscles.

Here’s how to make a move:

1. Go to the floor to lie face up. Keep your hands on your side and lift your middle body up off the floor.
2. Make eight sit-ups.
3.  To strengthen the oblique abdominal muscles, go to your side and place your soles against a wall, for example. Lift your middle body off the floor.
4. Do ten repetitions on each side.

Recommendations

• It is important to remember that training must not go to extremes. If this happens, you may suffer from fatigue, discomfort, and injury.
• We also stress that sitting still for long periods of time is also not good for health. It’s even more harmful if you sit in a soft chair or couch.
• Relax by getting up to stand at least every couple of hours. Take a moment to stretch your muscles and joints.
• Do not lift heavy objects on your back. This is especially important to consider if your family has a tendency to have back problems.
• Because the back is a central part of the body, it is loaded the most and causes the most damage. This is due not only to poor posture but also to a lack of exercise. Stress is also one major factor in the development of regular back pain.
• To stay fit, you only need a few minutes of training a day.

• Also, be sure to take care of hydration every time you work out.