Back Exercises That Are Fun And Effective Along With Lower Back Exercises To Prevent Back Pain

The lower back exercises that will be discussed first have to do with back pain, posture, etc. Other information on how to build muscle will follow.

Regardless of what job you do, you use your back every day when you’re sitting standing, lifting, even lying down. Any type of back injury, even a very minor one, can result in pain, disability, and even loss of your income.

This information will help you to improve your posture and your over-all back health, resulting in the elimination of back pain.

"What You Need To Know About
Back Exercises In General"

You need to include back exercises in your over-all fitness and general lifestyle, because your back is a unique and important part of your body.

Correcting back pain and weakness and poor posture is a matter of re-education, recognizing repetitive stress, eliminating or minimizing these and incorporating a well designed back conditioning program with specific back exercises geared to your unique needs.

The good news is that there are exercises for low back pain specifically for posture and eliminating back problems that are very effective and won’t take too long to notice results.

It has been found that not only will these back exercises help you to eliminate your back pain and discomfort, but these back exercises will also protect against future problems.

Before getting to the actual exercises for low back pain you first must be made aware of proper posture. Improper posture is the main cause of back pain and it leads to injuries.

A loss of range of motion or strength, numbness or a tingling feeling in the limbs, are all symptoms that are related to poor posture. Body areas that are most commonly affected are the upper back, neck, lower back, wrist, shoulders, hips and knees.

In short, pain and dysfunction that prohibits proper walking gait, comfortable sleeping situations, effective participation in activities and recreational sports. These problems can only be eliminated with proper back exercises.

Some Underlying Causes Of Back Pain And Weakness:

• No specific exercises for low back pain, unique to your situation;
• The lack of exercises or poor technique;
• Incorrect body mechanics, due to no proper back exercises;
• Dangerous or under-researched programs for back exercises;
• Lack of information on back exercises for posture and back pain;
• Prolonged sitting or standing;
• Muscle imbalances caused by ineffective exercises for low back pain;
• Muscle inflexibility due to lack of exercise;
• Stress;
• Poor work habits.

Benefits Of Good Posture:

• Improved breathing;
• Improved efficiency of movement;
• Decreased likelihood of injury;
• Improved muscular recruitment;
• Improved efficacy in sports.

Learning proper back exercises to prevent pain, sitting and standing techniques should be the first step taken to correct back problems. This would encourage prevention at home, work and when participating in recreational activities.

"Back Exercises For Pain Other Back Problems"

Arm & Neck Rotations:
Back exercises such as this will help to increase the range of motion of both your neck and shoulders, plus promote a balanced head position and reduce the incidence of neck pain and injuries.

To begin this exercise you will need a Swiss ball or what's more commonly known as an exercise ball. Begin by sitting on the floor with your knees bent so that your feet are flat.

Place your right hand on the top of the Swiss ball and your left hand on the floor. Make sure to keep your back straight. Slowly rotate your right arm backward and downward while at the same time looking over your left shoulder. Keep your hand securely on the ball at all times.

When you get your hand as back and as far down as you possibly can, while keeping your back straight, rotate forward to the beginning position. Once you’ve completed all of the reps for your right arm, switch to the opposite side and repeat the exercise.

Back Arch:
If you have rounded or forward positioned shoulders, lower back exercises such as this will help to open tight chest muscles to reduce it. Lower back exercises such as this will also help to increase the range of motion in your shoulders and reduce the incidence of injury to your lower back.

For this exercise as well, you'll need an exercise ball.

Start the exercise by sitting on the ball just as if you were sitting on a chair. Slowly March your feet forward and lower your buttocks to the ground and place your hands behind your head. Then slowly push with your feet rolling backwards over the ball.

When you feel comfortable and balanced, stretch your arms over your head and roll back. Continue the process for the required number of reps.

Arm Lifts:
With exercises like this one you'll improve your shoulder stability, strengthen the upper back muscles need for improved posture, improve your head and neck stability, and reduce the incidence of upper back and neck injury. For this exercise you will need an exercise ball.

Kneel over the ball and rest your abdominal muscles against it. Tuck your hips tight into the ball as well. Let your arms hang down to the sides, palms facing inward. Lift one arm forward (your thumb should point up) parallel the floor.

Slowly lower your hand to the starting position and repeat until you have finished the required number of reps. Then switch into the other side. You can use a small dumbbell if you need additional resistance.

Swiss Ball Posterior / Anterior Rolls:
Lower back exercises like this one will increase your flexibility, strengthen and lengthen muscles in your back and hips. It will also help to reduce the incidence of lower back injury.

Sit on the exercise ball in a neutral posture position. Slowly roll your hips forward by rotating your pelvis into a flat-back position. Then return your body back to the neutral posture. At this point slowly roll your hips backwards by rotating your pelvis into a low-back arching position.

Then once again, roll your body forward and back into the neutral posture. This is one rep. Repeat the exercise until all the required reps are finished.

Swiss Ball Relaxation:
Once again, this exercise uses the exercise ball. It helps to increase the range of motion of your entire back, promotes state of relaxation for the discs of the spine, and decreases in pronounced inner curvature of the lower back.

Lie over the exercise ball with your toes on the ground. Slowly roll yourself onto your hands and hold. Then slowly roll back on your toes and hold.

Swiss Ball Leg Rolls:
This exercise will help to lengthen and increase the range of motion of the hips, promotes postural symmetry and helps to reduce the incidence of back injury.

To start this exercise, lie on the ground with the exercise ball under your heels with your legs straight. Slowly roll the ball with your heels to the right and at the same time turn your head to look left.

Slowly roll your legs back to the top position then repeat the on the opposite side. Continue doing this until all the required reps are finished.

Swiss Ball Leg Lifts:
Lower back exercises like this one will help to strengthen your hamstrings, promote spinal stability and develop the gluteal muscles to improve your posture.

Lie over the top of the exercise ball with your forearms on the floor, the palms of your hands should face one another, and your legs should be extended out towards the floor.

Squeeze your buttock muscles and lift your legs up parallel to the floor. Lower to the starting position and repeat.

Back Floor Press:
This back exercise helps to strengthen the rectus abdominis, which provides an excellent foundation for core stability. It also discourages hip rotation, develops torso strength, which helps improve posture, and pulls both hips evenly to the floor.

To perform this back exercise, lie with your back flat on the floor and your legs on top of the exercise ball under your knees. Pull your abdominal muscles inward and towards the floor. Hold this position for approximately three to five seconds. Be careful not the arch your lower back.

When you first start performing this exercise, place your hands at the sides of your body. As you progress and begin to feel more comfortable, perform the exercise with either your arms outstretched to the sides of your body with your palms up, or bend your arms so they form right angles to the body with your palms up.

"Back Strengthening Exercises"

If you want to have an attractive well built body you need effective back exercises, but not just any back exercises. Your back is the largest muscle group in your upper body. To properly develop your back you must use a variety of back exercises in a specific manner.

Back Strengthening Exercises- Wide Grip Lat Pull-down:
With back exercises like this one you’re able to change the width and position of your grip, which helps to target different muscles in your back.

To start this exercise, place your legs snugly under the kneepads of the lat-pulldown machine. Your feet should be flat on the floor. Grip the wide bar firmly with an over-hand grip.

Your hand position should almost be twice your shoulder width apart. Pull the bar until it touches the top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position at the top of your chest, then slowly let the bar raise to the starting position.

Be careful not to lean back too far and pull the weight down using body motion.

Back Strengthening Exercises - One-Arm Dumbbell Rows:
To perform this exercise, you'll need a flat bench. Begin with your right foot flat on the floor and your left knee resting on the bench. Then lean forward so that you are supporting the weight of your upper body with your left arm on the bench.

Your back should be flat, basically parallel with the floor. Pick up a dumbbell with your right hand. Your left arm should be locked at the elbow as to support the full weight of your upper body.

As you perform this exercise, look straight ahead instead of at the floor, in order to keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Try to concentrate on pulling your elbow back as far as it can go. The dumbbell should end up roughly parallel with your torso.

Then slowly lower to the starting position and repeat. Complete the planned number of reps, then switch arms and repeat with the same instructions.

Back Strengthening Exercises - Barbell Back Rows:
With exercises like this one the above general information for one-arm dumbbell rows applies. Bend knees slightly and bend over bar with back straight. Grasp bar with a wide overhand grip.

Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward. Repeat.

Back Strengthening Exercises - Neck Rows:
For this exercise you'll need a seated row machine plus a rope attachment. Sit down on the machine and grasp the ends of the rope. Your legs should be slightly bent to minimize the stress on your lower back. Arch your back slightly and tuck in your chin.

Lean forward slightly from the hips until you feel a comfortable stretch on your lat muscles, then pull your shoulders back while bending your arms.

Unlike the action in the standard rowing exercise, during this exercise you want to keep your elbows up so that your arms flare out to the sides. Pull until you feel the maximum stretch, squeezing your shoulder blades together at the end. Reverse this technique to return to the start.

As you perform this entire movement, keep your head in line with your torso, do not poke your head forward.

Back Strengthening Exercises - Back Extensions:
This is an excellent exercise for your lower back. Lie face down on a back extension bench and lock your ankles in place, or hook them under the roller pad if a footrest is not available.

Adjust your hips on the pads so that when you bend forward your back is perpendicular to the floor, but not rounded. Your hips should extend over the edge of the pad.

Fold your hands across your chest. Keeping your head in alignment with your spine lift your torso until your back is perpendicular to the floor. Lifting your torso higher than parallel is unnecessary and may place harmful stress on your back.

Reverse the technique to return to the start. After a few workouts, when the exercise becomes easier, hold a weight plate across your chest to increase resistance. Do not, however, place any weight on your head or neck or this could result in injury.

Back Strengthening Exercises - Upright Barbell Rows:
Stand up-right, grab a barbell with both hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and your wrists straight.

Raise the bar straight up towards your chin, keeping it close to your body. Concentrate on isolating the muscles in the front of your shoulders and in your upper back. Lower the weight slowly to the starting position and repeat.

Back Strengthening Exercises - Seated Back Rows:
You'll have to use the V-handle grips. Sit down on the machine and grasp the cable V-handles. Your legs should be slightly bent to minimize the stress on your lower back. Keep your back nice and straight throughout the entire motion and your head up.

Do not lean forward or backwards. Keep your body completely still. The only part of your body that will be moving is your arms. Let your arms extend forward until you feel a comfortable stretch on your back muscles, then pull the handle toward your abdomen.

Your arms should be traveling a few inches away from your sides as you do this. Allow the handles two to touch the lower portion of your ribs and your abdominal muscles. At this point finish the movement by squeezing your shoulder blades together.

Reverse this technique to return to the start. As you perform this exercise keep your head and in-line with your upper body, do not poke your head forward. Exhale as you pull the weight towards your chest and inhale as you extend your arms.

What Types Of Exercises Do You Do?

Do you perform any unique and effective exercises or routines? What was your experience with these exercises? What results did you notice? Do you have a good or a bad story to tell about your own experience with certain exercises? Or do you have some good information that we may have missed? Share it!

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