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8 effective exercises to do at home to strengthen your back

Strengthening your back is important. This keeps it in good condition, and also prevents back pain. Here are the 8 best exercises to do at home.

If you have back pain, it could be because your muscles are too weak! Back pain can occur when you sit in the wrong position for several hours at home or at your workstation. It can also be the result of a false movement performed during physical activity or in the event of physical shocks or repetitive movements. Lack of physical activity and being overweight can also explain its appearance. Mild or intense, persistent or transient, violent, throbbing and sometimes excruciating, back or lumbar pain is very common.

The fragility of the lumbar area indeed requires special attention. Located in the lower back, the lumbar muscles play a major role in supporting the spine. Therefore, a strong back will allow you to prevent and relieve tension in the bones and joints of the spine. For that, no secret: you have to strengthen your back! There are some very simple and effective muscle building exercises that, in addition to strengthening your back muscles, will instantly relieve any pain you have.

What exercises to do to strengthen your back?

The squat

We no longer present you the squat: the perfect exercise for firm and plump buttocks, and toned thighs. Well know that it also helps to strengthen the back muscles! It is a bodybuilding exercise that can be done very easily at home, without equipment. To increase the difficulty, you can add a rubber band or dumbbells if you wish.

Exercise :

  • Standing with your legs apart and your stomach tucked in, step down as if you wanted to sit on a chair.
  • The knees are bent, the buttocks are back.
  • The upper body automatically leans forward a little, the knees should stay above the feet.
  • Hold the position for a few seconds, then go up by contracting the buttocks.

The board sheathing

Strength training is a great exercise for working the deep muscles in your core, namely your abdominals and back muscles. By strengthening your abdominal belt and stabilizing muscles in your spine, core training helps improve your posture and reduce chronic lower back pain. The good point: it requires no hardware!

Exercise :

  • Lie face down on your floor mat.
  • Lift your weight using your elbows and the tips of your feet.
  • Look straight ahead, stomach tucked in and abs tight.
  • The pelvis should be in alignment, neither too high nor too low.
  • Hold the position for at least 45 seconds.

The high plank sheathing

To vary from the classic board, we present you the high board sheathing! In addition to helping to sculpt your body, all of these variations of the plank strengthen the back muscles and therefore prevent pain. If performed correctly, this exercise helps in particular to lastingly improve posture.

Exercise :

  • Start the same way as for the previous exercise.
  • Instead of resting your elbows on the floor, straighten your arms.
  • Hold the position and stay straight.
  • The spacing of your arms should match that of your shoulders.
  • Repetitions: 5 sets of 30 seconds.

Pull-ups

While great for building your back and arms, this exercise requires a good level of strength to lift your body towards the bar. It is a basic exercise for training the back muscles, it allows in particular to gain volume in width. To achieve this, you will need a pull-up bar available. Some are very easily attached to the house, in the frame of a door for example.

Exercise :

  • Grasp the bar with an upper spread of 1.5 to 2 times the width of the shoulders, the palms of the hands facing forward.
  • Place your chest under the bar, completely still, shoulders relaxed.
  • Pull both arms to bring the chest closer to the bar while bulging it.
  • Pull with the elbows forward, while keeping the shoulder blades flat and the shoulders back.
  • Control the descent until you have straight arms.

To know : if you do your supine pull-ups (palms of your hands facing the ceiling), your biceps will be used more.

The neck pull

This strength training exercise calls on the back muscles, especially at the width level. The high pulley work allows those who are not yet able to do horizontal bar pull-ups with their body weight, to strengthen their back in width. This mainly targets the latissimus dorsi, teres major, teres minor and secondarily the muscles of the arms, trapezius, rhomboids and posterior deltoids. At home, you can use a rubber band attached to the ceiling.

Exercise :

  • Place yourself on the printing machine.
  • Place the tops of your knees below the foam tubes.
  • As with every movement, stand up straight.
  • Grasp the bar with a hand space greater than shoulder width apart.
  • Bring the bar back behind your neck.
  • Exhale as you pull out and inhale as you return to the starting position.

The Superman position

Located in the lower back, the lumbar muscles play a major role in supporting the spine. Very effective, the Superman position – also called lumbar extensions to the floor – is effective in strengthening the muscles of the lower back. This type of exercise without equipment allows you to improve your posture and prevent pain.

Lexercise :

  • Lie face down on the floor.
  • Straighten your legs and arms.
  • Lift your legs and bust simultaneously by contracting your lumbar muscles.
  • Hold the contraction for 1 to 2 seconds then do the reverse movement to return to the initial position.
  • Do not completely release at the bottom of the movement, keep your lower back muscles under tension.
  • Ideally, do 5 sets of Superman.

The rowing bar

The row bar is a perfect exercise to work on the thickness of the back. By doing it, you will work the latissimus dorsi, but also the shoulders and lower back. It consists of lifting a bar equipped with weights. The exercise consists of leaning your chest forward, grasping a straight bar and pulling it towards the navel, keeping it close to the body.

Exercise :

  • While standing, the legs should be the same width as the shoulders.
  • Slightly tilt your bust forward and above all keep your knees bent!
  • Then pull the loaded bar to bring it back to your waist.
  • The movements should not be too loose, the elbows should stay close to the body.
  • Change the positioning of the hands in pronation or supination.

Lumberjack rowing with dumbbells

To change a bit, you can use the variant of rowing with dumbbells. This dumbbell rowing, also called "lumberjack rowing" is carried out with a simple dumbbell, standing or resting on a flat bench. This exercise involves pulling the shoulder and elbow back to engage your lumbar muscles unilaterally. It will mainly work on the back muscles, in particular the latissimus dorsi and the trapezius muscles which are superficial muscles of the back.

Exercise :

  • Put one knee and the free hand on the bench.
  • Catch the dumbbell on the floor with your back straight.
  • Raise the load towards the obliques with a trajectory following the diagonal of a right triangle.
  • Contract hard in a high position, raising your elbow as high as possible.
  • Slowly lower the dumbbell back down without fully extending your arm.

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Video by Louise Lethiec