Back pain is perhaps among the vilest types of pain a person experiences. If you have back pain, you know how exhausting it can be. Our spine is designed to support the body and help in mobility. Back pain not only limits mobility but also affects your normal functioning, making it extremely difficult to be vigilant at work or even carry out regular home chores.
Even if you do not have back pain, keeping your back muscles strong means a better lifestyle. It fixes your posture and reduces the risk of injury. In this article, we are going to discuss 5 most efficient back exercises to keep your back strong.
Warming up is extremely necessary before any type of workout. Warming up the muscles of the back gets your body prepared for the upcoming strain. Before getting your back day started, here are some specific back warm-ups to do.
- Cat stretch
- Resistance band face pull
- Toe touch
- Active hang with lateral rock
- Ball slam
- Foam roller back extension
Back exercises target the latissimus dorsi, rhomboids, trapezius, and erector spinae muscles of the back. Let’s take a look at the best workouts for your spine.
Meadows row The Right Way.
Meadows row is considered to be among the most proficient exercises to strengthen back muscles and correct disparities. It focuses on the muscles of the upper back and lats.
It is a one-sided row that requires a barbell, a landmine set-up, and weight plates. You stand in a staggered stance, put one foot forward, hold the barbell with the opposite hand, and do rows.
Meadows row benefits include enhanced shoulder constancy, sturdier back muscles, and better grip strength.
Lat pulls down Benefits
Lat pull-downs strengthen the latissimus dorsi muscles of the back. You can also do them with a resistance band. Sit on the pull-down bench comfortably. Adjust the rod, or resistance band so that you can extend your arms completely without having to stand up to hold it and can pull it down to your chin. Now grip the bar with a knuckles-up, wide grip, and bring it down to your chin, slowly, keeping the back straight. Squeeze shoulder blades together and outstretch the arms to bring the bar to its former position. Lat pull-downs build up muscles of the upper back.
Superman presses: How to Do it
These super convenient presses do not require any kit. You just need to lie face-down on the floor. Extend your arms in front of you and legs behind. Now, engaging the glutes and lower back, lift your arms, legs, and chest upward. Count to five and go back to your normal position.
Master The Pull-ups
Pull-ups are the classic back exercise. All you need is a pull-up bar. Hold the bar in an overhand grip. Lift your feet off the floor, and use an assist band if needed. Squeeze your back and exhale while lifting your body till the chin crosses the bar. Once you reach there, slowly bring yourself back down. Pull-ups work on the lats, rhomboids, and trapezius.
Barbell deadlift, Muscles Used Explained
Barbell deadlift works up all the posterior muscles from the upper back to the calves. Stand behind the barbell with feet open shoulder wide. Squat down, while keeping the back straight and lift the barbell. Slowly get into a standing position, and wait a couple of seconds. Now push your hips backward, bend your knees, and place the barbell on the floor.
In a nutshell
To sum it all up, back day is of extreme importance to keep your body fit. With the help of all these workouts, you can maintain the perfect shape while eliminating the risk of back aches. However, in extreme cases of back pain, consult a specialist.