“I am a sports coach and here are the best exercises to strengthen your back and avoid pain”

The back is often an area neglected by women at the gym. “They are often afraid of gaining mass, but this is a common misconception because to gain mass, you have to follow a very specific diet and specific training”, reassures Blanche, sports coach at Fitness Park. Strengthening your back is very important and you don’t necessarily need dumbbells. “By strengthening it, this helps avoid pain that appears more or less late and to have better posture to be more upright.”

Considerable benefits at a time when most people spend their day sitting at a desk with their backs hunched. Strengthening the back muscles is therefore very beneficial. “You can include back exercises in your upper body session (arms, biceps, chest, trapezius, etc.) 1 to 2 per week to get results,” advises Blanche.

Also read: 5 core exercises to relieve back pain

The best back exercises in bodybuilding

First of all, you have to divide your back into two zones: the upper back and lower back (lumbar). For the upper back, there are two machines that are perfect in the gym. Pulling with a pulley system. There are two possibilities, a vertical pulling movement which allows you to build the back in a V and strengthen the back in the width and horizontal (pulling from front to back, editor’s note), which strengthens the back in the width. ‘thickness. “These are both exercises that fix the posture because we pull the shoulder blades in, we push out the chest, it straightens us out.”

To work the lower back (lumbar area), the ideal machine is the Roman chair, which will strengthen all the muscles around the lumbar vertebrae. Perfect for preventing lower back pain. “You can also work without a machine with bodyweight exercises by performing superman.“ Simply lie on your stomach and raise your chest and legs at the same time. “You can also do pulling movements with a rubber band.” On the sports side, Pilate is the ideal sport for strengthening the back.

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