5 Back Workouts to Strengthen Your Spine

Last Updated on March 12, 2024 by admin

Around 65 million Americans have a back ailment, which shows this problem is more common than you think.

Having back issues can wreak havoc on your well-being and affect your quality of life. Because of this, it’s important to exercise your back muscles and strengthen your spine regularly. Perhaps you’re currently looking for new workouts, and you’re looking for inspiration.

Sounds like you? Don’t worry, you’ve come to the right place. Here are the top five back workouts.

1. Swimmers

One of the top back exercises is swimming. Start face-down on your mat, and reach your arms in front of you, so you engage your back. Then, lift your right arm and left leg at the same time while you lower your left arm and right leg. Alternate for 15 reps.

2. Supermans

When you choose the best chiropractor, they will suggest adding a “Superman” to your routine. To do this, lie face down on a yoga mat with your forehead on the floor. Keep your gaze towards the horizon and bring your arms out before you.

Next, engage your back, glutes, and hamstrings while your arms and feet are several inches off the floor. Hold for five seconds and repeat for ten reps.

3. Plank With Leg Lift

If you’re determined to strengthen your back, do the plank while lifting your leg. Start in the plank positions, so your body is raised, and you’re pressing down on your feet and forearms. Then, when you’re ready, raise your left leg off the floor and keep it straight.

Next, lower yourself back to the floor and do the same with the opposite leg. Alternative both sides for ten reps.

4. Glute Bridge

The glute bridge is a great lower back workout to add to your routine. First, lie on your back with your knees bent, place your hands by your sides. Then, raise your hips off the floor until your body is in a straight line.

And, to get the best of this core workout, repeat for 15 reps.

5. Side Plank Hold

One of the top spine exercises is the side plank hold. This is where you lie on one side, propping yourself up on one elbow with your legs stacked over each other. When you’re ready, raise your body off the floor, so you’re putting weight on your forearms and feet.

Make sure your body stays in a straight line and hold for 15 seconds. Then, lower yourself back to the floor and repeat on the other side.

Further, aside from these exercises, add walking, yoga, and swimming, as these are low-impact and help build back muscles.

More To Know About

Keeping your spine strong and healthy is vital to maintaining good posture, reducing the risk of back pain, and improving overall mobility. While most people focus on exercises that target their abs or core, back workouts are just as important for maintaining a strong and healthy spine. Here are five back workouts to strengthen your spine:

  1. Deadlifts: Deadlifts are a compound exercise that works the entire back, including the lower back muscles. Proper form is key to avoiding injury, so it’s important to learn the technique from a qualified trainer before attempting to perform them.
  2. Lat Pulldowns: This exercise works the latissimus dorsi muscles, which are located on either side of the spine. It’s an effective exercise for improving upper body strength and posture.
  3. Seated Cable Rows: Seated cable rows are a great exercise for targeting the middle back muscles. They can help improve posture, reduce the risk of back pain, and increase overall strength.
  4. Reverse Flyes: Reverse flies work the muscles of the upper back and shoulders. They can help improve posture and strengthen the muscles that support the spine.
  5. Superman: This bodyweight exercise targets the lower back muscles and can be done anywhere without the need for equipment. It’s an excellent exercise for strengthening the muscles that support the spine.

Try These Back Workouts Today

Hopefully, after reading this article, you’ll check out these back workouts.

There are many effective spine exercises, such as the glute bridge, side plank hold, and plank with a leg lift. You should also add swimmers and a Superman as it will strengthen your back further. Good luck!

Found this article helpful? Great! Then check out the rest of our blog for more tips and tricks.

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Olivia Rodriguez
Olivia Rodriguez is a registered dietitian and health coach with a passion for helping people lead healthier lives. With over 8 years of experience in the field, Olivia has worked with individuals and families to develop personalized nutrition and wellness plans that promote optimal health and well-being. She is a frequent contributor to health and wellness publications and has written extensively on topics such as plant-based nutrition, weight management, and chronic disease prevention. Olivia believes that good nutrition is the foundation of a healthy lifestyle, and her mission is to help people make sustainable changes that improve their health and happiness. When she's not working with clients or writing, Olivia enjoys practicing yoga, hiking, and exploring new healthy food options.