To avoid back pain and tone it day after day, here are some easy exercises to practice at home.
It is often forgotten, but strengthening your back helps avoid chronic or temporary back pain and has a beautiful posture. By doing some targeted exercises that will work large dorsal and Trapezius while strengthening the abdominal belt, your pain will disappear and you will gain a nice head port and a flexible spine. It's up to you!
What are the best exercises to strengthen the back?
Before you start, please be well equipped (mat, comfortable outfit) and keep a good alignment during the movements.
1. Board, leg, and arm lift
Here is a kind of crawl to practice on the ground! Lying on your stomach, face facing the ground, raise one arm and leg on the opposite side at the same time. Try to take your thigh off the ground, but do not try to go too high with your limbs: small amplitude movements will be enough to stimulate your back muscles.
Frequency: Repeat the gesture ten times on each side. This exercise helps to firm your lower back.
2. Flat stomach, raised from the bust with arms and legs stretched out
This exercise allows you to muscle the lower back, that is, the lumbar muscles. Lie on the ground flat on your stomach. Place your hands under your chin. Then raise your bust back 10 times, without throwing your head back. This remains in the alignment of your spine. Then rest for a moment. For more comfort, do not hesitate to place a gym mat on the floor.
Frequency: You can perform several series of this movement. Be careful, however, not to force on the muscles of your back, make them work gently.
3. Kneeling, rising and descending from the buttocks
Get on your knees, your legs a little apart. Place the arms in front of you. Lower your buttocks and bust, keeping your back straight. Then get up gently. At no time should your buttocks touch your heels, but simply approach them. Also, pay attention to your upper body: it is not your arms that move but your bust. This exercise stimulates your lumbar and back muscles.
Frequency: Inhale down and exhale as you get up. To practice always gently, ten times.
4. Kneeling, swinging arms forward and backward
Exercise: Sit on your knees, buttocks protruding from the heels. Lean forward, your back straight. Spread your arms and move them back and back and forth.
Frequency: no rush: this movement is practiced smoothly, even slowly.
5. Flat stomach, raised-lying arms
Here is an exercise to tone your upper back, including the shoulder area. Lying on your stomach, put your forehead on the ground. Raise both arms at the same time, hands open. Do not arch your back. Your legs should be spread apart, to the width of your pelvis. Your feet do not peel off the ground during this exercise.
Frequency: remember to blow well and practice this exercise smoothly, as many times as you can
6. Standing, legs bent, lifting small dumbbells
Do not rush to a sports store: two small bottles of water will be enough for this exercise. Flex your legs, always with your back straight, your gaze rests in front of you, not on the ground. This exercise solicits the great dorsal but also the area of the scapula and trapezius.
Frequency: Raise your elbows ten times to the sides while inhaling, then release your arms forward. Start again and finish by keeping your elbows in the air for a few seconds, on the sides.
7. Lifting dumbbells on a bench
Place one hand and one knee on a bench, back straight. The foot that remains on the ground is well laid, not on the tip. Your back stays straight, your head in the extension of your spine. Raise your little dumbbell or other improvised weight, until it is parallel to your side.
8. 90° arm lift with a dumbbell
To solicit the upper part of your back, bend the knees, abdominals are contracted. Raise your arm 90° with a light dumbbell and then pass it through the extension of your head. This movement in an arc of a circle is to be practiced gently.
Frequency: perform this exercise regularly in small sets on each side, but do not abuse it: this movement, if practiced too often, could 'widen' your back.
9. Flat stomach, lifted dumbbells
This exercise puts into action the muscles of your back, from the neck to the sacrum. But be careful: practice it with great gentleness, without forcing and without jerks. Sit flat on your stomach on the floor, with a small dumbbell or a small bottle of water half filled in each hand. You need to peel your bust off the ground with your arms back. Gently return to the starting position, arms forward.
Frequency: to be repeated several times, always very slowly.
10. Stretching from the back to the ground
When you've finished your series of exercises to build back muscle, don't forget to stretch. This is essential. Kneel down, buttocks resting on your heels. Slowly, move your hands forward, seek to reach the farthest point possible. But for this stretching work to be really effective, do not take off the heels of your buttocks.
Frequency: stretch for a few tens of seconds and then get up gently.
What sports strengthen the muscles of the back?
- Swimming is the recommended sport against back pain: prefer the crawl and the back crawl so as not to arch your spine. Bonus: swimming relieves pain, especially in the lumbar.
- Still in the water, water aerobics can also help you strengthen the back.
- Gymnastics, yoga, and dance are recommended sports for the back because they gently work the muscles of the posture and guarantee you a good position.
- Walking also makes the back work smoothly, provided you do not make too large strides and do not carry too heavy a bag on the shoulders.
- You can also practice cycling, in the city or at home with an exercise bike, which will stretch and strengthen your back.
- Avoid: tennis, horseback riding, and running, which harm the vertebrae and spine.
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