Our back keeps us upright while walking or sitting-it’s where our spine is located, which helps us stay straight. Many people don’t ever realize they have back muscles and some don’t train them at all. But your back show how strong and confident you are.
Training the back improves posture, reduces pain and increases pulling strength
Often we see people walking or sitting with a bent back. Over time, this makes posture worse. Training the back reduces lower back pain, improves posture, enhances pulling strength and helps balance muscle. Even if you don’t go to the gym, you can still train at home.
Tips for maintaining back health
1: Sit properly
Many of us sit with a hunched back. Over time, we start walking bent too. Always sit with a small cushion in the lower back for support. Don’t sit for 1-2 hours straight. Take a break evey 30-40 minutes and move around.
2: Lift objects correctly
Avoid bending your back when lifting things. Squats by bending your knees and keeping your back straight.
3: Proper Sleep
Sleeping posture matters. Don’t sleep on very soft or very hard beds. Use a medium-firm mattress and place a small pillow under your back or between your knees when sleeping sideways.
4: Maintain Weight
We often eat more than needed. Gaining excess weight puts extra pressure on the back. Follow a balanced diet and include light exercise.
5: Bag carrying
In school, collage, or work, carry your bag evenly on both shoulders. Carrying it on one side puts uneven stress on your back.
6: Avoid stress
Mental stress tightens back muscles. Reduce stress through exercise, yoga or meditation.
How to Stay Consistent with Your Exercise Routine
Struggling to stick to your workout plan? Here are simple, proven strategies to keep you motivated long term.
7: Water and nutrition
Drink enough water and eat foods rich vitamin D, magnesium, yogurt, milk and spinach. Sun exposure for 10-15 minutes helps the body produce vitamin D.
Back Training at Home
1: superman Exercise
Lie on your stomach and raise your arms and legs at the same time. Hold for 2-3 seconds. Do 3 sets of 8-10 reps. This strengthens your lower back.
2: Bird Dog
Get on all fours and extend one leg and the opposite arm. Then switch sides do 3sets of 12 reps. This improves core and lower back balance.
3: Wall Angels
Stand with your back against the wall and slowly raise your arms upwards. Do 3 sets of 15-20 reps. This improves posture and upper back mobility.
4: Resistance Band Row
Sit with legs straights and back upright. Hook a resistance band to your feet and pull backward. Do 3 sets of 12-15 reps. This strengthens your upper and mid-back.
5: Invented Rows
Use a table or chair, lie under it, and pull your body upward using your hands. Do 3 sets of 12-15 reps. This is a great bodyweight back movement.
6: Reverse Snow Angels
Lie on your stomach and move your arms from front to back like swimming. Do this for 2-3 minutes. This activates your upper and mid-back.
Final Note
If your back pain spreads to your head, disrupts your sleep, causes movement problems or makes you feel low in energy, you should consult a doctor.