How to Strengthen Back Muscles and Prevent Injuries

Strengthening back muscles can prevent a lot of pain and injuries. Everyone who has experienced a backache knows how miserable it can make you. Regular exercises can ensure that your whole body works smoothly and healthy during everyday tasks like tying up shoes or cleaning the house. It is important to know what kind of exercise works on the part you need help with.

Having a healthy back means having healthy muscles, as they need to be able to work together correctly to stabilize the spine. Otherwise, you can end up in a hospital or physical therapy. Spinal diseases like dysplasia or disc herniation are treatable only surgically.

Common Causes of Back Problems

One of the most common conditions that lead to back pain is obesity. In the USA, the adult obesity rate tops 40%. The best way to check your muscle to fat ratio is to use a specialized medical weight scale. You can find it on or use it in physician offices or gyms. It can show you how much fat you have compared to your body’s muscles and water and let you pick the best diet and exercises for your silhouette.

Another common problem is caused by physical work that requires heavy lifting on a daily basis. It can lead to muscle or ligament strains and cause painful muscle spasms. However, there are some ways you can reduce the risks of back illnesses. Below, you will find three exercises designed for strengthening back muscles.

  1. Supermans

To perform supermans, you should lie down on your belly and stretch both arms in front of the body. Then, raise both hands and feet to create a gap between them and the floor. Stretch the hands, keep your neck straight and look at the floor. Keep the position for about 2-3 seconds and return to the starting position. Repeat ten times.

It is a perfect exercise for strong back extensors, which are responsible for maintaining a good posture. Weak back extensors can also reduce spinal and pelvic support. Remember not to overdo it, as exercises that bend the spine can increase the spinal disc’s risk of injury.

  1. Side Planks

The side plank is a remarkable exercise, as it targets the sides and deep muscles of the glutes. Working them is very important for preventing injuries, and most core exercises are focused on back and front muscles. Strongside muscles can help control movement and are especially useful when you are working physically, and you need a transverse plane of movement.

If you want to do side planks correctly and without harmful side effects, always use a mat. Without it, your elbows will become bruised and dry. First, you have to lie on your side with your elbow and forearm on the floor. The elbow should be in line with your shoulder and bent at a 90-degree angle. Lift yourself up by your hips and hold for about 10 seconds. Then, turn to the other side and repeat. Do it about ten times on every side.

  1. Bird Dog

Bird Dogs work for most of the muscles in your back, including the erector spinae, rhomboid muscles, and glutes. It’s a great way to learn how to stabilize the low back during your arms and legs’ movement.

Start on your hands and knees with your spine in a neutral position. Make sure that your hands are in line with your shoulders and knees in line with hips. Then, tighten your stomach muscles and lift one leg until it is straight behind you. After that, lift your opposite arm the same way, so it’s parallel to the floor. Keep your head still and hold for about 10 seconds. Bring your arm and leg to the ground and repeat the exercise with the opposite arm and leg.

If the exercise is too hard, you can try with only legs or arms. The number of repetitions depends on the strength of your muscles and the shape you are in. Try to begin with 20 repetitions on each side, but in the end, you should aim to do the number of them when you feel all your muscles equally.


Performing these exercises will help you to develop stronger back muscles. If you have problems with your weight, doing cardio exercises like running or nordic walking may be a good idea. Losing weight will relieve your spine and legs, making it easier to perform activities. Try incorporating these workouts into your daily routine so they can yield a lifetime benefit of improved posture, a healthier spine, and a more active lifestyle. Preventing injuries is much simpler than treating them.

However, if the pain you feel is worse during the workout, stop right away and consult your doctor. It may be an indication of a dangerous disease.

Author’s Bio:
Antonina Marc is a Polish writer whose main interests are health and medicine. Currently, she is responsible for writing articles about health issues, dietary habits, and a healthy lifestyle. She has a lot of experience with various nutrition challenges and enjoys helping with finding solutions. Her articles are full of proven facts and reliable sources as her main goal is to promote education and careful research.

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