Stop Battling Back Pain
Five helpful back strengthening exercises that will improve your back pain.
By: Terry Barga
Back pain is a common problem that affects people of all ages and can be caused by various factors such as poor posture, muscle imbalances, or injuries. Fortunately, incorporating functional fitness exercises into your routine can help alleviate back pain and improve overall back health. But before you do these exercises, consider doing some release work around the muscles on the back. Trigger point release will relieve the overused, compensating muscles while bringing blood flow to the back muscles you want to strengthen. Here are five practical fitness exercises that can help your back pain:
1. Bird Dog Exercise The bird dog exercise is a great way to strengthen your core and stabilize your back muscles. Begin on all fours, with your hands directly under your shoulders and your knees under your hips. Slowly lift your left arm and extend your right leg behind you, keeping them both straight. Hold for a few seconds and then return to the starting position. Repeat on the other side. This exercise targets your lower back, glutes, and core muscles.
2. Deadlifts are a compound exercise that targets multiple muscle groups, including your back, glutes, and hamstrings. Begin by standing with your feet shoulder-width apart and a barbell in front of you. Bend your knees and hinge at the hips, keeping your back straight and your chest up. Grab the bar with an overhand grip and lift it off the ground, pushing through your heels. Stand up straight, keeping the bar close to your body, and then slowly lower the bar back down to the earth. Repeat for several repetitions.
3. Planks are a simple but effective exercise for strengthening your core muscles. Begin on your hands and knees, with your hands directly under your shoulders. Extend your legs behind you, coming up onto your toes. Your body should be straight from your head to your heels. Hold this position for as long as possible, engaging your core muscles and keeping your back straight. Repeat for several repetitions.
4. Reverse Flys Reverse flies are an excellent exercise for strengthening your upper back muscles. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells in your hands. Hinge forward at the hips, keeping your back straight and your chest up. Extend your arms out to the sides, squeezing your shoulder blades together. Lower the dumbbells back down to your sides and repeat for several repetitions.
5. Hip Bridges Hip bridges are excellent for targeting your glutes and lower back muscles. Begin by lying on your back with your knees bent and your feet flat. Lift your hips towards the ceiling, squeezing your glutes and engaging your core muscles. Hold for a few seconds, then lower your hips to the ground. Repeat for several repetitions.
In conclusion, incorporating functional fitness exercises into your routine can help alleviate back pain and improve overall health. These five exercises target different muscle groups in your back, glutes, and core and can be performed easily at home or in the gym. Remember to start slowly and listen to your body, gradually increasing the intensity and frequency of your workouts as you progress.