What are some exercises to strengthen your back?

[SavannahBanana]

Where I work I have hurt my back twice. I want something I can do to get my back stronger.

Updates

+1 y

Oh lower back, sorry!

[MyNameIsJonas]

Hey you need to strengthen your core muscles first. The muscles in your stomach actually support the strain put on your back.

Just like your back holds you upright from behind your stomach can hold you upright from the front. My cousin actually hurt her back very badly cheer leading (she was a flyer) and a physical therapist had her working her stomach and mid section out all the time too support her back. She is now fine, made a full recovery and continued cheering for another year of Hs.

I will give you a routine that will strengthen your mid section. Try this as a routine.

1.V sit ups

https://www.YouTube.com/watch?v=6b125P10aSE

My variation is a little different. I do these off of a bed. This way I have a wider ranger of motion for my legs. I also keep my arms crossed on my chest. (I just think it looks silly to point them straight out, its makes no difference)

Go for 3 sets 15 reps. Try to do them slowly, steady and tense your stomach through the exercise. It really makes a difference.

2.Sit ups

https://www.YouTube.com/watch?v=1fbU_MkV7NE

pretty straight forward. Although I put my feet under a couch or have someone hold them. This gives you better stability. Go for 3 sets of 12.

You can do this every day. Abs can be worked out every day.

Here is an exercise that will work your lower back and make it stronger but you need a gym to do it. I would also recommend that you don't go over board with this at first and train your midsection first if you've had back pain.

Back raises

https://www.YouTube.com/watch?v=O-bMPFjyedU&feature=results_main&playnext=1&list=PL5C99471D3DC32F1D

I would also recommend that you don't use a chain. I medicine ball will do fine to start! go for 3 sets 12-15reps

[SavannahBanana]

Hmm I don't know why I didn't think of that, thank you!

[WeaponZero]

As a beginner - On a balance ball, do back bridges.

Once you become comfortable enough to work with weights, do deadlifts and hyperextensions as kheserthorpe said.

Study videos online for proper form for the deadlift. If you're hurting your back lifting things it may not be your strength but HOW you're lifting. The deadlift will teach you how to lift things correctly without stressing your back.

[WeaponZero]

Hey weren't you the girl who used to post questions about being a wrestler in high school? Why can't you go back to how you trained then? Pretty sure you trained your back then.

[SavannahBanana]

Hahah, I was never a wrestler!

[Anonymous]

i had the same problem as you! the best thing to do is yoga and stretching. don't do anything strenuous or crazy I used to work in retail and id lift heavy boxes and bend a lot and I had so many back problems I couldn't get out of bed in 2 weeks I felt paralyzed. I got bed rest and never did anything strenuous again. also don't wear high heels too often. make sure you wear proper shoes so your posture is right. flats are bad too. I think doctors say that the best shoe for women is one with like a slight heel like half inch to one inch so that your posture is good for your back.

[cavmanier]

Deadlifts are the best or do back extensions/raises. Ignore people saying its more important to have stomach muscles. If there isn't a balance in opposing muscles it can lead to lower back pain and posture issues meaning if your abs are significantly stronger than your lower back you will tend to round forward rather than having proper posture. Abs pull your torso forward while lower back pulls your torso backwards. I would really consider deadlifts, just work on proper form. If you want the best advice about form I've seen YouTube "mark rippetoe deadlift".

[martyfellow]

This is almost certainly due to bad technique lifting. Don't bend your back. Lift with your legs rather than your back. Wear a back brace, one of those rubber kind, if you have to do a lot of lifting at work.

To strengthen your back, do a lot fly work with light weights. STay away from heavy weights until you're experienced with light ones, and it's best to have a trainer work with you at that point.

[SavannahBanana]

No its from people falling on me (I work in a retirement home).

[martyfellow]

Ohh, even then, work on using your legs to hold their weight, don't use your back.

[Ashdil]

Your hamstrings and core. While having strong abs and core muscles is important, you also need strong hamstrings as they pull on your lower back muscles. Consider doing good mornings, Romanian Deadlifts and Roman Chair lifts. Also, hamstring leg curls are good as well. Your legs, hips, glutes and lower back are all connected, so having a strong core with these will give you greater stability.

[Betawolf]

Usually having good core strength can help prevent injuries to your back. Working on your upper and lower abs wouldn't be a bad idea. Just make sure if you do ab workouts that its nothing straining your back such as, planks, side planks, Russian twists, etc.

[AltTech]

https://www.YouTube.com/watch?v=-8TCglomNoo

Yoga is also helpful for strengthening the back and core.

[-Asmo-]

which part of your back? lower or upper? and are you lifting things properly?

[SavannahBanana]

Its not from lifting, I work with the older community and in the past month I have had 3 falls on myself. And lower back(:

[-Asmo-]

Instead of giving some description that might be confusing I did a bit of a google search and these two things make sense to me. The second one you have to scroll down about a third of the way to find it.

link

link

hope they works.

[SavannahBanana]

Thank you!(:

[BEatenyou]

Carry a dead weight and walk around and do squats. Plus it helps the legs an thigh area.

[kheserthorpe]

Deadlifts, hyperextensions

[Belt-fedAnimal]

Doggystyle.