Exercises to strengthen the back are necessary so that we can avoid injuries and also make sure to treat certain ailments in the lumbar area or lower back by maintaining an adequate training.

Exercising is vital for all people, since in addition to helping to be in shape, it offers a wide variety of alternatives not only to have a better figure, but it is a perfect complement to end up helping the health of the body and improve posture and strengthen the back .

However, there are times when you do not have enough knowledge when starting to exercise, although it seems complicated, you can learn many ways to lose weight , be in shape or simply have adequate discipline.

Benefits of exercises to strengthen the back

When talking about exercises for the back , these will depend on each one of us, find the right one to be able to strengthen the back, in addition to being an ideal way to be in shape and not damage the back. This is one of the most important parts of the body and if an injury is caused by doing an exercise wrong, it can become a bit complicated and it can hardly be recovered.

For this reason, you must know the exercises to strengthen the back that are most effective ; many people do not know how to do it. It is true, you can find exercise routines where this type of back exercises are added, however, if it is done incorrectly, it can cause us certain damage.

Know the best exercises to strengthen the back

We present below a series of exercises for the back that will be of great help to strengthen it . Before performing the exercises, it would be necessary for you to consult with a trainer or a specialist, who can guide you if your spine or certain parts of your body can or cannot perform any of these exercises and which would be appropriate for your physical condition.

Strengthen lower back

Lying on the floor: You will have to lie on the floor face up and later try to raise both legs at the same time in a slow way upwards so that later you can descend with your legs together. It is advisable to do 15 repetitions maximum 4 times a week.

Strengthen the lower back

Military press : You can do this exercise with dumbbells and it may be more suitable in a gym; since it is necessary to have 2 dumbbells, the weight will depend on age, physical condition and gender, but in general you can do it with a weight that does not exceed 1/2 kilo for each dumbbell. Then you will have to sit down and settle in an upright position. After this, you will have to start raising both dumbbells (one in each hand) and raise from the bottom up constantly. After this, you can do 10 repetitions in three series.

Strengthen shoulder blades and back muscles

Pull-ups : This exercise can be done with just having a tube or bar that can hold a lot of weight and that is placed at a certain height at a horizontal level from which we can hang our entire body supported by our hands and begin to perform push-ups going up and down our own weight. You must be careful to avoid injuries that affect other parts of the body.

For a toned lower back

Kettlebell : These types of weights are a great complement to a good exercise to strengthen your back, so first of all, you will have to start climbing up and down, trying to load the weight for at least 5 seconds. After this, at least 8 repetitions will be done daily to be able to strengthen the back.

Stretches the back and strengthens specific areas

On a flat surface you will have to lie on your stomach and try to stretch your arms as much as possible. This being a way to be able to stretch some parts of the back that cannot be strengthened with the exercise, you can bring both arms with your hands clasped towards the right side, then towards the other side, then upwards without removing your chin from the floor.

Exercise with weights for the back

Deadlift: Another type of exercise with weights for the back. First of all, you will have to use a weight that is suitable for our body. You should stand with your legs slightly apart, bend down to a 90 degree angle to the ground and keep your eyes straight ahead, taking the weight of either a dumbbell or a tube and stay there for a few seconds. This exercises should be done 2 to 3 times a week.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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