How to Work the Back: 13 Steps (with Pictures)

2024 Author: Jason Gerald | [email protected]. Last modified: 2023-12-16 10:50

Back muscles are used in almost everything you do, whether you're an active person or sitting all the time. It's important to train and strengthen your back, both upper and lower back, to help you stay strong and avoid injury. A strong back can also help prevent injury, especially if you have a job or an active lifestyle. Take the time to work these important muscles to keep them tight, healthy, and reduce any strain on your back.

Step

Part 1 of 3: Preparing to Workout

Step 1. Talk to a doctor

Always talk to your doctor before making any changes to your exercise or starting a new one. This is especially important if you are recovering from an injury or have had a back injury.

Always get permission from your doctor before starting to train your back. Ask when you can start training, what types of exercises, what resistance loads and if there are any other limitations.
Also ask what type of pain you need to expect. Some of the common muscle pains are normal and don't usually indicate an injury to your back. However, pain that is more acute or similar to a previous injury should signal that you should stop exercising and contact your doctor immediately.

Step 2. Follow the correct body position

Poor posture during training is one of the most common reasons for injury. Because back injuries can be fatal and debilitating, it's extremely important to make sure you're always in the correct posture.

Consider talking to a personal trainer, exercise expert, or staff member at a fitness center in your area. They will be able to tell you how to do the exercises, use the exercise machine, and get in the right shape while practicing the sport.
Try doing some exercises in front of a mirror. Pay attention to yourself when doing sports movements. Be sure to use the correct posture and make any necessary changes to your posture.

Step 3. Do more than just back strengthening exercises

Whether you're recovering from an injury or just trying to prevent an injury from occurring, fitness experts recommend toning and strengthening more muscle groups besides your back.

More than one muscle group functions to help or support the back muscles in various activities. Because your back muscles are smaller than other muscles (like your legs), it's the union of the two muscle groups that helps you get stronger.
Also focus on strengthening your core, hip, and hip muscles. Many movements require the use of all of these muscle groups.
Exercise your legs too. Whenever you're lifting weights (whether at the gym or at the office), your legs are what you need most with the addition of some back muscles to lift objects effectively and safely.

Step 4. Stretch before starting any exercise

Stretching is an important way to stay healthy and fit, especially if you haven't exercised in a long time.

Stretching the warm muscles is important. Warm up lightly, then do pre-workout stretches. Also stretch your whole body, not just your back.
Do a 90/90 neutral back stretch. This will help open the muscles in your back, preparing them for the exercise. Stretching will also help open the chest muscles and reduce overall muscle and ligament tension.
You may also want to consider doing a thoracic stretch. Place the back of the chair facing you for a stable support. Stand behind a chair, placing shoulder-length between your legs and bending your knees slightly. Push back through the sides of your back; You will feel a stretch along the length of your upper back. Hold it by counting to 10, then slowly return to your feet.
Another thoracic stretch: Sit in a chair and place your feet on a flat surface. Slowly push your upper body forward from the waist. Place your hands under your feet and hold the legs of the chair. Then pull it back slowly.

Part 2 of 3: Including Body Weight Training

Step 1. Include a plank position

The plank is an all-in-one movement that works different muscle groups. Including your back, the plank also works your shoulders. This is a good combination position for your body.

To begin, lie face down on the floor. Push yourself into a regular push-up position, but rest the rest of your body on your arms and not your hands. Make sure your elbows are bent and in line with your shoulders.
Engage your core by turning your pelvis forward toward your head. Keep your body in a rigid straight line for as long as you can in holding the position.
Release the position and repeat as many times as needed.

Step 2. Do the bridge position

The bridge position serves as a kayak exercise, core strengthening, and is a balance position. You should do this exercise on a yoga mat or other flexible surface, as your hands and feet will support the full weight of your body to stretch your back.

Lie on your back on a flat surface. Bend your knees at a 90-degree angle while keeping your feet flat on the surface. Lay your arms at your sides.
Push your body up through your pelvis toward the ceiling. Your body will form a straight line that slopes down from your knees toward your head.
Press to hold this position with your buttocks and back. Hold for a few seconds, lower your back down to the starting position and then push back up.
Repeat as often as needed.

Step 3. Try doing the hill posture in yoga

This yoga posture is an excellent exercise to help strengthen and stretch your entire back.

Begin in this position on your hands and knees with your fingers pointing away from you.
Bend your toes and lift both knees off the floor. Push up through your pelvis and point your buttocks toward the ceiling. Your body should look like an inverted V shape.
Straighten your legs, but allow them to bend slightly.
Push your pelvis up, away from the floor and push hard with your heels and hands.
Keep your core, arms and legs strong to support your body steadily. Let your head hang between your hands in front of you.
Hold this position for as long as you can and repeat as many times as needed.
The hill posture is a fairly simple stretch, so if you want to challenge yourself, take a look at the whole series of sun salutations. This posture is a stretch with a good resting position done at any time during the exercise.

Step 4. Get into the Superman or goose diving posture

This is an easy strengthening exercise that can help tone the entire back of your body, including your back.

Lie facedown on the exercise mat. Stretch your arms forward so that they lie straight in front of you.
Lift your leg, with your toes away from your body, straight up in the air. At the same time, lift your shoulders, head and arms off the floor as well. Your body will look like it's flying or slightly U-shaped.
Hold this position for as long as you can, then relax and repeat as many times as needed.

Step 5. Do push ups

In order for this exercise to activate your back muscles, focus on keeping them as straight as possible. It will also help build arm and chest strength.

Lie on the floor in a prone position. Lift your body up in a straight line with your toes and hands supporting balance. Make sure your hands are shoulder-width apart and your wrists are under your shoulders.
Lower yourself down (keep your body straight) by bending your elbows away from your body.
Slowly lower your body until your chest is about 2, 5 or 5 cm from the surface. Push yourself back up to the starting position and repeat as many times as needed.

Step 6. Perform cat and dog stretching exercises

This low-intensity exercise works to increase flexion and extension of the spine. Try to do the movements of this exercise as smoothly as you can to maximize its effectiveness.

Lower your body to the floor with your hands and knees for support. Use an exercise mat to make this exercise more comfortable on your hands and knees.
Flex your back so that it arches toward the ceiling. Press up through your lower back. Lower your head down towards the floor. Hold for a few seconds.
Release this position slowly and push your lower back down toward the floor so that your back is concave. Extend your face up towards the ceiling. Hold this position for a few seconds.
Repeat this sequence of steps as often as needed.

Part 3 of 3: Including Equipment-Based Exercises

Step 1. Include a bent over reverse fly exercise

The reverse fly helps strengthen your shoulders and upper back. This exercise can also help you maintain proper posture.

Stand straight with a shoulder-width apart between your legs. Bend your knees slightly. Be sure to keep your spine neutral and your core working-don't let your back arch.
Hold a small barbell with each hand. Raise your arms out to the sides so that they are parallel to the surface. While working your core, bend your body forward until your body is near a 90-degree angle.
Lower the weight and your arms until they are directly in front of you with your arms straight. Pull both arms back until they are parallel to the floor. Repeat as many times as needed.

Step 2. Try using seated cable row

Doing cable rows with one hand can help strengthen your back and target each side of your body specifically at the same time. It can also help correct power imbalances.

Adjust the cord equipment so that the handle is at chest level. Sit in front of the equipment with your legs straight out in front and steady on the machine.
Grab the handle of the cable and pull your arms behind you. Pull until your upper arm is flush with your side and your arm is bent at a 90-degree angle.
Pull using your shoulder and back muscles, not your arm muscles. Do not bend your body during the exercise. Repeat this exercise several times using each arm.

Step 3. Include exercises with bent over rows

This exercise uses a barbell to build the resistance of your back muscles.

Hold the barbell with both hands shoulder-width apart. Make sure your palms are pointing downwards.
Bend your knees slightly, bending at the waist until your body forms a nearly 90-degree angle. Make sure to keep your back straight.
Pull the barbell toward your body at a level around your belly button. Hold the barbell at this stage for a second or two, then lower it back down to the starting position. Repeat as often as needed.

Tips

Yoga, tai-chi and pilates are great forms of back training. If you take an exercise class, you will also have the opportunity to socialize and find a great source of motivation.
Walking is a great, thorough light impact exercise for working your back. This will strengthen your back without putting it under stress. Be sure to wear good walking shoes with good quality cushioning and have support. Walk with a high posture.
Always talk to your doctor before starting any new back exercise.
If you experience any pain or discomfort during exercise, stop exercising immediately and seek medical attention.
Maintain your posture at all times. Many back pain problems and injuries stem from poor posture, which is often within our control.
Remember to stretch frequently and drink plenty of water, to stay flexible and energetic throughout your workout.
If you have back pain or find any form of exercise too painful to begin with, consider swimming, aquarobics, or water jogging. The water will reduce the pressure on the spine and partially counteract the effects of gravity. It is recommended to use warmer water, to help relax muscle tension.