Back Strengthening Exercises: Let’s be strong.

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Does your back hurt every day? Do you need relief from pain and tightness in your back? If you answered yes to one or both of these questions, back strengthening might just be the need of the hour. 

As we age, we start experiencing constant tussle with back issues. To relieve that achy tingling sensation, consider practising back strengthening techniques. The exercises will help support the spine’s curve and help relieve back pain, improve posture, and make the body more cohesive.

There are different types of back strengthening exercises, each with a different level of difficulty. So, a back-strengthening routine exists for you whether you are a beginner or an advanced athlete. The best part is that these routines can be done without any equipment. 

This blog will look at the different types of back strengthening exercises, what they entail and how you can include them into your routine.

Why is back strengthening important???

Back strengthening is essential to combat the effects of ageing. Like other muscles in the body, back muscles can lose their strength if you do not use them adequately, especially during exercise. In addition, it helps relieve muscle soreness, improves the range of motion, and increases flexibility.

Back-strengthening exercises reduce stress on the spinal discs and joints, thereby ensuring better spinal alignment and overall posture. In addition, as your back strengthens, you will experience ease with movements that may have caused pain earlier such as bending, twisting, or lifting.

How does exercise help ???

There are a lot of different exercises that you can help strengthen your back, including weightlifting, yoga, and Pilates. However, the most important thing is the frequency of your workouts. If you do not work out consistently, your back will weaken, resulting in an injury.

Knowing what exercises you can do and when to alleviate back pain is essential. The exercises below will help to strengthen your back, reduce pain, and prevent injury. Apart from strengthening the back, exercise helps lubricate facet joints that facilitate comfortable and painless movement.

What are some exercise forms for Back strengthening?

    • Yoga
    • Weight lifting and training
    • Resistance bands
    • Pilates
    • Taichi
    • Exercise ball

    Here are a few exercises that you can do at home: 

    • Knee-to-chest stretch
    • Low back rotational stretch
    • Bridge exercise
    • Cat stretch
    • Shoulder blade squeeze
    • Side planks
    • Kneeling back stretch

These exercises help strengthen the muscles that support the spine so that they become strong enough to withstand the stress caused by various factors and can help relieve your back pain and neck pain.

Also, they focus on the abdominal, gluteus, and hip muscles, which leads to fat loss in those areas and lean muscle mass.

How often do you need to do these exercises???

You must do these exercises for at least three non-consecutive days a week to strengthen your back. Performing these workouts for at least 30 minutes is recommended for each day. 

Although it is important to perform exercises for strengthening your back, it is equally crucial that you proceed with all these under the supervision and guidance of a physical therapist.

We are here to help you!!!!

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Dr Vipul Vijay

Dr. Vipul Vijay is an orthopaedic surgeon who is well versed in all basic and complicated orthopaedic surgeries with special expertise in primary and complex joint replacement, arthroscopy of the upper and lower limb and complex trauma.
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