I wanted to show you a few recovery back strengthening exercises, specifically for women.
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1. Deadlift Movement
This exercise can be done using your body weight, but it would be better if you have some external resistance like dumbbells.
Begin in a nice and upright standing position and grab a dumbbell on each hand. Your feet are hip-width apart. Bend your knees and bend your hips. Bring the weights below the knee or to a point where your upper body is parallel to the floor. Go back to the start position and repeat the movement.
Deadlift Movement
Start off with one set of 5 reps. Perform this exercise in smooth, controlled movement with a good contraction of the glutes and hamstrings at the top position. The intensity can be light to moderate, depending on your strength and on how much load you pick for the dumbbells.
The purpose of this exercise is to work on the weakness of the back. The stronger your glutes and hamstrings, the more those muscles will able to provide support to your back.
2. Bent Over Row
You can do this exercise without resistance, but it would be better to have some resistance.
Begin in a nice and upright standing position. Feet are hip-width apart. Bend your knees and bend in your hips. Maintain a good angle of your upper body and hold to that position. Tighten your abdominal area, and then go through a rowing movement. Pull both arms toward your body and let your elbow pass your body weight.
Bent-Over Row
Start off with one set of 5 reps, and then you can progress to 10 repetitions. Perform this exercise in a smooth, controlled movement with a good stop at the end position contracting the muscles in the mid-back. The intensity can be light to moderate and it all depends on the load you have in your hands.
The purpose of this exercise is to strengthen the back in a different position. Often, people strengthen the back in a nice and upright position. This exercise focuses on the trunk bending forward to strengthen the back in a different position.
3. Bridging Exercise
Lie on the ground and put your hands to the side. Your feet are both hip-width apart. Relax your upper body and tighten the abdominal area. Push through your heels. Bring your hips up to a point where your knee, hip, and shoulders are to a good straight alignment. Bring the hips back down and repeat the movement.
Bridging Exercise
Start off with one set of 5 reps, and then you can progress to 10 repetitions. Perform this exercise in a smooth, controlled movement with a stop and a good contraction at the top, specifically the glutes and the hamstrings. The intensity is light.
The purpose of this exercise is to target the glutes and core area and to activate the muscles around the back to strengthen them and strengthen your back.
4. Bird Dog Exercise
Start in a four-point kneeling position. Maintain a good alignment with the head, shoulders, and hips. Tighten the abdominal area. Extend your right leg behind you while reaching your left arm forward and hold to that position for a couple of seconds. Go back to the start position and repeat the movement to the opposite side.
Bird Dog Exercise
Start off with one set of 5 reps, alternating back and forth. Perform this exercise in a smooth, controlled movement with a good stop at the top position. The intensity is light. This exercise targets the muscles around the hips as well as the core of the shoulder and strengthens the muscles around the back.
5. Front Plank With Leg Kick
Start in a front plank position. Tighten your abdominal area, glutes, and hamstrings. Lift one leg, then bring it back down and repeat the movement to the opposite leg.
Front Plank With Leg Kick
Start off with one set of 5 reps on each side alternating back and forth. Perform this exercise in smooth, controlled movement with a good hold and contraction at the top position targeting the glutes. The intensity can be light to moderate depending on your core strength and the strength you have in the glutes.
This exercise targets the core muscles on the shoulder, the muscles around the hips, and all the muscles around the core to strengthen out the back. This exercise is important to strengthen your back but also strengthens the muscles above the body, which are around the shoulder blades and the muscles around the hips.
Give these five exercises a go. They are great exercises to strengthen your back and help you recover from back pain specifically for women.
If you want to overcome your low back pain flare-up so you can move your back around without worrying if the pain will come back, then check out the Low Back Pain Solved program, here!
Take care!
Rick Kaselj, MS