Have you ever felt that little pain in your lower back after a long day sitting or an intense workout session? 😖 Know that you are not alone. Back pain is one of the most common ailments, but good news: you can remedy it with targeted exercises!
👉 Goal: strengthen your back, improve your posture, and prevent pain.
💡 Bonus: these exercises can even boost your athletic performance and your daily well-being.
Discover 7 essential exercises to effectively strengthen your back! 📌
1. Superman 🦸♂️ (for a steel back)
➡️ Why? This exercise strengthens the deep muscles of the lower back.
🔹 How to do it?
- Lie face down, arms stretched in front.
- Simultaneously lift your arms and legs off the ground.
- Hold the position for 5 seconds, then relax.
- 🔁 Sets: 3 x 10 repetitions.
👉 Pro tip: Engage your abs well to avoid arching your lower back.
2. Plank (the essential)
➡️ Why? Engages the entire abdominal belt and stabilizes the spine.
🔹 How to do it?
- Position yourself on your forearms and tips of your toes.
- Keep your back straight and your abs contracted.
- Hold the position for 30 to 60 seconds.
💡 Variation: For more intensity, try the dynamic plank by alternating raising one arm then one leg.
3. Bent-over barbell row 🏋️♂️
➡️ Why? Strengthens the upper and middle back (trapezius, rhomboids).
🔹 How to do it?
- Bend slightly forward, barbell in hand.
- Pull the bar towards your abdomen, elbows close to the body.
- Lower slowly.
- 🔁 Sets: 4 x 8-10 repetitions.
💡 Tip: Keep your back straight and avoid jerking your lower back!
4. Deadlift (the king of exercises) 👑
➡️ Why? Strengthens the entire back and improves posture.
🔹 How to do it?
- Feet shoulder-width apart, bar on the ground.
- Bend your knees, grasp the bar and stand up by pushing through your legs.
- Lower in a controlled manner.
- 🔁 Sets: 3 x 6-8 repetitions.
⚠️ Attention: Execute the movement with perfect technique to avoid any injury.
5. Good morning 🌅 (ideal for lower back and hamstrings)
➡️ Why? Works the lumbar spine, glutes, and hamstrings.
🔹 How to do it?
- Bar on shoulders, feet apart.
- Lean your torso slightly forward while keeping your back straight.
- Rise slowly by contracting your glutes.
- 🔁 Sets: 3 x 12 repetitions.
💡 Advice: Start with a light bar to master the movement.
6. Back extensions (for a back that can withstand anything) 🔥
➡️ Why? Strengthens the spinal erectors and stabilizes the spine.
🔹 How to do it?
- Lie on a lumbar bench.
- Bend your torso forward, then raise it slowly.
- 🔁 Sets: 3 x 15 repetitions.
👉 Tip: Don’t force your lower back, control each movement.
7. Bird-dog 🦅
➡️ Why? Perfect exercise for back stability and pain prevention.
🔹 How to do it?
- Get on all fours, hands under shoulders, knees under hips.
- Extend one arm and the opposite leg, hold the position for 5 seconds.
- Switch sides.
- 🔁 Sets: 3 x 12 repetitions.
💡 Tip: Keep your abs contracted for maximum effectiveness.
Some tips for a rock-solid back! 🏗️
✅ Warm up before each session.
✅ Adopt good posture in daily life (sitting, standing).
✅ Stay hydrated and get enough sleep for better recovery.
✅ Add stretches after your session to relax the muscles.
🔍 Avoid: Loading too fast! Progress should be gradual.
Take action! 🚀
These exercises are powerful for building you a strong, balanced, and pain-free back. Add them to your routine and say goodbye to back tension!
📢 What is your favorite exercise? Let me know in the comments! 👇 And share this article with your friends to help them take care of their backs!
