When it comes to back pain, strength training can be an effective way to manage and prevent it. While deadlifts are a popular and effective exercise for strengthening the back, there are several other exercises that can help reduce the risk of pain and improve spinal alignment.
Here are some other exercises you can incorporate into your strength training routine:
Bent-over rows
Bent-over rows target the muscles of the upper back, including the rhomboids and trapezius muscles. To perform a bent-over row:
Stand with your feet shoulder-width apart, holding a weight in each hand.
Hinge forward at the waist, keeping your back straight and your core engaged.
Lift the weights towards your belly button while keeping your elbows close to your body.
Lower the weights back down to the starting position.
Back extensions
Back extensions target the erector spinae muscles and can be done on a machine or on the floor. To perform a back extension:
Lie face down on a back extension machine or on the floor.
Lift your chest off the ground while keeping your neck in a neutral position.
Lower your chest back down to the starting position.
Elbow Plank
While planks are commonly known as a core exercise, they also help strengthen the muscles of the back. To perform a plank:
Start in a push-up position on your elbows with your elbows under your shoulders and your toes on the ground.
Engage your core and hold your body in a straight line from head to heels.
Hold the position for 30 seconds to a minute, or as long as you can maintain good form. A good goal is to be able to do 2 minutes straight!
When performing these exercises, it’s important to use proper form and start with a manageable weight or intensity. It’s also essential to gradually increase the weight or intensity over time to avoid injury. We’d love to help.
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