Back exercises: how to strengthen it so it doesn’t hurt

According to the WHO (World Health Organization), 80% of the population will suffer from back pain at some point in their lives. This is a problem that affects us since we are bipeds and we move upright. This fact has an impact on the quality of life, since it is a disease that influences the ability to work, reduces the ability to concentrate, mobility, causes fatigue and worsens the state of mind.

Causes of back pain

There are multiple causes that can trigger pain or discomfort. We find genetic factors, age… And others such as bad habits: sedentary lifestyle, tobacco, and the adoption of bad postures, not only in daily life but also when doing physical exercise. This can be remedied by having a person who can supervise our training and correct us.

Exercises to strengthen the back

1. Cat – dog. It is a very typical exercise of the discipline of Yoga. Get on your knees, with your hands resting and arms stretched out, trying to keep your head and shoulders relaxed. As you exhale, round your back like an angry cat and lower your head toward your navel. As you inhale, slowly lift up and arch your spine.
2. This is an exercise that is usually included in light gymnastics routines. Lie on your stomach, extending your legs and arms so that they do not touch the ground. Then raise them simultaneously or alternately-if your back hurts a lot. It must be done without excessively forcing the spine.
3. It is a widely used exercise especially in the Pilates method. It is executed by resting the feet on the ground and the knees bent, to then raise the hip as high as possible to form an arc. You should try to unload the spine carrying tension in the abdominals and legs.
4. Flexion in supine position. To perform these push-ups, you have to stand with your back supported and your eyes up, with your knees bent and your feet resting on the floor. Place arms at the sides, flexing the elbows to 90 degrees, directing the hands upwards and from there push them towards the ground in order to detach the shoulders and the upper part of the back.
5. Knees from side to side. Lie on your back, with knees bent and raised, arms in a cross resting on the floor. Keeping the abdomen contracted, gently lower the knees together to one side and the other, going as low and as far as they will go.