Today, many people have back problems of a different nature. This is especially true for those who lead a sedentary lifestyle. This article will present a set of exercises to strengthen the muscles of the back, which will help to feel toned and forget about pain in the lower back.
How to strengthen the back muscles
To maintain the muscles of the back in an active state and prevent discomfort in the lumbar region, it is necessary to perform special exercises, which are the main component of the process of strengthening and maintaining the proper functioning of the spine. Regular training helps to improve health, general well-being, and also helps to improve physical condition.
The training program presented below will be useful to everyone, without exception. However, if you feel a back pain, you should first consult a doctor, find and eliminate the cause, because with painful sensations, you should not exercise. If the doctor still allows you to train, then perform the exercises in a simplified manner with minimal load. Thus, you can perform the same exercises with a decrease in the number of repetitions or a decrease in the amplitude of movements.
You can also strengthen your back muscles at home. In this case, it is important to perform the exercises correctly, strictly according to the Description.
Stages and rules of training
Training of the back muscles takes place in 3 stages:
the force load in which the pumping of muscles occurs;
stretching that anchors basic training;
aerobic exercises, which are necessary to maintain the general tone of the body.
You need to perform the training correctly: slowly, without jerks, observing all the recommendations. If you feel uncomfortable, then you are doing something wrong. Avoid severe overvoltages to avoid injury.
Start exercising with small loads, with each subsequent training increasing the frequency of repetitions.
To perform correct exercises, you also need to breathe properly: when you are stressed, exhale, when you relax, inhale.
Basic training for the back
Basic training is a set of the best exercises to strengthen the muscles of the spine that will help the body warm up, increase muscle tone, improve blood supply and stabilize the spine. Doing exercise regularly, you will notice how the posture became straight and the muscles strengthened.
To achieve maximum effect, perform the following exercises:
Pumping of the supine press. Such an exercise will help not only strengthen the abdominal muscles, but also engage the lower back. Lying on the mat, bend your knees and place your hands along the trunk (or behind the head). Make lifts of the head and shoulder blades, hovering for a few seconds. Perform 15-20 ascents.
Pumping of the lateral abdominal muscles. Just like the previous one, this exercise will work your back well. Do similar lifts in the first exercise, stretch only your right hand to your left knee, and vice versa. Perform 15-20 ascents.
Hyperextension is the best exercise in which the development of the back muscles occurs in a very fast time frame. Lie on the mat, arms and legs outstretched. Alternately lift (then together) the limbs, hovering for a while at the top. Repeat the exercise 20-30 times.
Lifting the opposite arms and legs is an exercise similar to the previous one. Simultaneously raise different limbs. Perform the exercise slowly and gently for 1 minute.
Stretching of the back muscles
After performing your basic training, be sure to do stretches that will help make the tissues around the spine more flexible, reduce the load on the joints and prevent injuries. For best results, perform stretching exercises and before training. This will prepare the muscles for physical exertion and eliminate muscle pain.
Perform stretching slowly, trying to relax the muscles:
Stretching of the hips. Exercise will not only lengthen the back surface of the thigh, but also allow the lower back to prepare for the overall strength load. Lying on your back, bend the right leg at the knee, grasp the back of the thigh and press the knee against the rib cage. Stand in this posture for a while, feeling the muscles stretch. Repeat with the left leg.
Lift the knees to the chest. Exercise helps to relieve tension in the spine and strengthen the muscles of the spine. Lying on your back, simultaneously pull both knees to your chest. Arms are stretched along the body. Perform the exercise smoothly and without jerks 10-12 times.
Deviations in standing position. Stand flat with your hands on your hips. Lean slowly as far as possible. Put one leg forward to maintain balance. Do the exercise 7-10 times, alternating the legs. Such deviations not only stretch the back, but also pump the lower part of the lower back, improve breathing and the vestibular apparatus.
Exercise “mill”. Standing, place your legs wider than the width of the hips. Make slopes down, without bending your knees, trying to get the opposite toes. When the left hand goes down, the right hand goes up. Make sure your elbows are level. Perform the exercise clearly and dynamically.
Final stretching of the back. Exercise is appropriate to complete the general training. Sit on your knees, resting on your hips. Extend your arms forward and place your torso on your knees. A straight line should be formed from the hands of the fingers to the lower back. Stand so for a few minutes, feel how the lower back stretches.
Aerobic exercises for the back
Among the most effective aerobic exercises can be distinguished:
running and sports walking;
Cycling;
dance classes;
canoeing;
ski;
long outdoor walks.
Workouts will help strengthen the cardio system, improve breathing, endurance, add energy and provide oxygen to the body. Thanks to aerobic exercises, the mood will improve, the body will always be toned. Over time, those who suffer from excess weight will notice significant improvements in the figure and a decrease in the volume of the waist and hips.
Fitness and health 