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A strong and pain-free back is essential for living a healthy and active life. Whether you’re an athlete, a weekend warrior, or a busy professional, having a healthy back is key to being able to move and function at a high level. But unfortunately, many of us suffer from aches and pains in our backs, and this can lead to a decrease in mobility and an increase in discomfort. Fortunately, there are exercises that can help us build a strong and pain-free back.
1) Core Strengthening Exercises
The core muscles are the muscles that help us stabilize our spines and maintain good posture. These muscles include the transversus abdominis, internal and external obliques, rectus abdominis, and the pelvic floor muscles. Core strengthening exercises can be very helpful for those who work at a desk (or do other sitting tasks), as these types of activities can lead to poor posture and a stiff, achy back. These exercises can both prevent and relieve back pain by strengthening the core muscles. Lying Straight-Leg Raise – This is a great exercise to start with, as it’s easy to perform and targets the core muscles.
2) Back Extension Exercises
The lower and middle portions of the spine are made up of disks that are made of fibrous connective tissue and surrounded by fluid. These disks act as a cushion and a shock absorber between the vertebrae that make up the spine. Disks are prone to degeneration as we get older, and they are especially susceptible to degeneration from forces that are applied in a forward or backward (extension) direction. Back extension exercises can help strengthen the muscles that support and protect the lower and middle portions of the spine, which can help prevent lower back pain and injury.
3) Upper Body Strengthening Exercises
The upper body is made up of the arms, shoulders, and the upper back. Upper body strengthening exercises can help improve posture and reduce the risk of upper back pain, as well as improve overall strength and athletic performance. Bent-Over Row – This exercise is done while standing with your legs slightly bent and arms bent at 90-degree angles in front of your body. Squeeze your shoulder blades together, and lift your arms up towards your torso.
4) Lower Body Strengthening Exercises
The lower body is made up of the hamstrings, gluteal muscles, and the quadriceps. Lower body strengthening exercises can help improve posture, and reduce the risk of knee and lower back pain. Squats – Stand with your feet slightly wider than shoulder-width apart, and your hands at your sides. Contract your abdominal muscles, and slowly lower your hips down towards your knees while keeping your back straight.
5) Stretching and Flexibility Exercises
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Stretching and flexibility exercises can help improve range of motion, decrease the risk of injury, and improve posture. Standing Side Bend – Stand with your feet slightly wider than shoulder-width apart, arms at your sides. Lift your arms upwards, and tilt your torso towards your right side, while contracting your abdominal muscles. Hold for a few seconds, and then return to the starting position.
Conclusion
The best exercises for a strong and pain-free back are the ones that you enjoy and that challenge you to push yourself just a little bit further each time. Exercises should be challenging enough to create positive change and promote better posture but not so difficult that they cause injury. As you begin to add these exercises to your routine,