Hey, I just put up another quick video on the Exercises For Injuries Facebook fan page. You can check out the quick workout here.
Today, I will share a few back exercises that you can do to help strengthen your back and prevent back injuries.
CLICK HERE to watch the YouTube video.
I got Jenna to demonstrate the exercises.
#1 – Back Extension From Stability Ball
Lie down on your stomach on the stability ball, with your hands touching the sides of your head. Put your feet against the wall. Arch your back slowly and then lower down slowly to the ball. Repeat the movement. This exercise targets the lower back extensors and glutes.
Back Extension From Stability Ball
Perform one set of 5 reps in a smooth, controlled movement, with a good stop of 1 to 2 seconds in the end. The intensity is light. If you want to increase the intensity of the exercise, you can use some external resistance like dumbbells or a plate.
This exercise works on the posterior chain; working on the low back and midback muscles and working on the glutes and hamstrings areas. Having a good and strong posterior chain helps overcome and prevent back pain.
#2 – Side Shrugs With Weights
Begin in an upright standing position with dumbbells in your hands. Shrug your shoulder on one side and return to the starting position. Shrug to the other side and return to the starting position. Use your abdominal muscles to bring you back up to the starting position. Repeat the motions in slow, controlled movements.
Side Shrug With Weights
If this exercise bothers your back, an alternative that you can do is a regular shoulder shrug without weights. Shrug your shoulder up, roll it back, and return it to the starting position.
Regular Shoulder Shrug
Holding loads like dumbbells in your hands will help strengthen the back and core. When you shrug and roll the shoulders back, you are strengthening the midback area. Once you start adding some loads, you strengthen the low back and core more.
#3 – Plank Position
Move into a plank position. Keep it straight with your head, shoulders, hips, and legs in proper alignment. Tighten your abdominal area, glutes, and hamstrings. Hold that position for a couple of seconds and then relax.
Perform one set of 5 reps. Hold the top position for 3 to 5 seconds, and then you can progress up to 20 seconds. The intensity can be light to moderate, depending on your fitness level. The longer you hold the position, the more challenging it will be. This exercise targets the core around the back area, hamstrings, and glutes, helping to strengthen the back.
#4 – Breaststroke Exercise
Lie down on the floor with your arms overhead. Relax your upper body. Go through the breaststroke movement. Pull through your midback and low back areas, stroking your arms out front and to the side, and then returning to the starting position. Repeat the motions in smooth, controlled movements.
Perform one set of 5 reps with a quick stop at the end. You can progress to 10 reps. The intensity can be light to moderate. This exercise works on strengthening the lower back and midback areas.
Some people might feel some discomfort doing this exercise. The regression exercise option that you can do is the bird dog exercise.
Regression Exercise: Bird Dog Exercise
This is the alternative that you can do if the breaststroke exercise bothers your neck or back. Start in a four-point kneeling position and tighten your abdominal area. Extend your right leg behind you while reaching your left arm forward. Return to the starting position. Relax and then repeat the movement on the opposite side.
Bird Dog Exercise
Give these four exercises a go to help strengthen your back.
If you want to get rid of your back discomfort once and for all, then click here to check out the Low Back Pain Solved program!
Rick Kaselj, MS