It is quite common to have lower back problems later in life, which is why exercises to strengthen and tone the back are so important. A strong core is the key to better posture and a reduced risk of injury. However, if you are already experiencing pain, it is important to see a doctor or physical therapist before embarking on any exercise program to ensure you don’t exacerbate your current problem. Once you’ve got the green light, get ready to whip those lat muscles into top condition with these five steps to a healthier back.
Using Machines
There are many great ways to strengthen the back muscles at your local fitness center. Machines like the lat pull down, shoulder press and chin up bar can strengthen the entire back in a single session. If the fitness center is your choice, work with a personal trainer for your first few sessions to ensure you perform the exercises properly and avoid injury. Begin with lower weight amounts, and gradually increase your weight as your strength builds up.
Free Weights
Free weights can be used at the fitness center or at home, as long as you have a few dumbbells and a bench. The same types of exercises that you do with the machines can be simulated with free weights. For example, you can do shoulder raises by moving your dumbbells over your head in a slow controlled motion. The row can be done by bending over at the waist and resting one hand on the bench. Bring the arm holding the dumbbell straight back to your chest, then lower again. A chin up bar can also be purchased and mounted to a door frame or beam in your basement.
Pool Exercises
The water is an excellent environment for strengthening the back, especially if you have experienced back pain in the past. This low impact venue will provide plenty of good exercise without adding undue strain to your muscles. Swimming is one of the best exercise choices because it tones and strengthens every part of the body and gives you an aerobic workout at the same time. You can also find water aerobics classes at many fitness centers. Remember however, to use winter pool covers to keep your pool clean through the offseason, so you can use it more often and earlier in the spring.
Yoga
Yoga is good for balance, flexibility and building strength. You can find yoga classes for all fitness levels, and many types of yoga can be modified for those with chronic back pain. It is best to begin a yoga class with a qualified instructor who can ensure you are doing the positions correctly. Most communities and fitness centers will offer some type of yoga program so you can find the right type of yoga for your needs.
Stretching
Beyond yoga, basic stretching can help relieve chronic back pain and keep the muscles flexible to prevent future injury. Stretching can be used before and after workouts to help muscles warm up for the work that lies ahead and cool down once the exercise session is complete. You can also perform a series of stretches specifically designed to work the back muscles. Talk to a physical therapist or personal trainer about the best stretches for your individual needs.
Keeping the back healthy is one of the first steps to keeping the rest of your body healthy and injury free. By checking out one or more of these options in back exercises, you can ensure your back is in top condition throughout your life.
Believe it or not, some of the best lower back exercises can be done on the ground. I like to give fitness training clients opposite leg, and arm exercises. When they get stronger I add weight to their arms, and legs.
Yoga moves are also excellent for your “core” muscles.
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