Millions of people suffer from acute or chronic back pain. What has gone unrealised is that one can exercise to tone his/her back and prevent further back troubles.
Back pain or back-related problems are one of the most common medical conditions faced by people worldwide. The good news is that almost all the back-related problems are preventable and treatable. To get started with preventing and treating back troubles, do these toning exercises at least once every day.
[Read: How to Reduce Back Pain]
Lift weights: One may incorporate weights in their workout regime to strengthen the back. If you are a beginner, start exercising with light weights. One of the best light weight exercises is the one arm row exercise. To do this exercise, put one hand on a weight bench with the other hand holding a lightweight dumbbell. Steady yourself by bending at your waist and putting the free hand on the bench. Slowly raise the weight up and gradually bring it down. After doing the exercise for two-three minutes, switch sides.
Chin-ups: to do this exercise, push your palms forward and wrap your hands around the chin-up bar. Pull your body up towards the bar so that your chin is over it. Do as many repetitions as possible to strengthen the back.
Exercise with chair
- Lie on the floor with a pillow placed beneath your head. Place a chair close to your body so that you can bend your knees and rest them on the seat. Doing this exercise will take the pressure off the back and help in strengthening it.
- While sitting on a chair, lean forward to stretch and place the palms on the feet. Keep your head down and the neck relaxed. Hold this position for at least half a minute. Push yourself to sit upright again. Repeat the exercise.
Cat bend: Be on your knees and press the palms against the floor. Arch the upper back upwards, putting your head down and contracting the stomach muscles. Hold this position for a few seconds before raising yourself to the original position. Repeat thrice per session.
Pull-ups: Reach up to grasp the pull-up bar using an overhand grip. While gripping the bar, make sure that there is wide space between your arms. If you fail to keep your hands wide, bring them closer together. Pull yourself up until your chin is close to the bar. Hold this position for a second before lowering the body. Repeat and do as may sets as you are comfortable.
Mid-back stretch: Stand upright with your hands placed on the hips and knees held shoulder-width apart. Stretch your waist to the right and turn your neck to the same direction. Remain in this position for 10 seconds while breathing normally. Repeat the same exercise on the opposite side.
Working out to tone your back muscles doesn’t take much time. All you need to do is take 15 minutes out each day or incorporate back exercises in your daily workout plan. If you have had back problems or are suffering from one at the moment, consult a doctor.
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