5 Back-Strengthening Exercises For Women

Weak muscles in your core or pelvis can lead to back pain or injury. Research has shown that strengthening exercises can be advantageous in treating upper and lower back pain.

Try these simple exercises with minimum equipments to strengthen your back muscles that support the spine. Gaining back strength is beneficial for flexibility, stamina and treating any kind of dysfunction such as muscle spasms or strains.

Bridges

The large muscle in your buttocks is called the gluteus maximus. It is considered to be one of the strongest muscles in your body. It is responsible for the movement of your hip, especially hip extension exercises such as squats.

Weakness in this muscle can lead to back pain. This is because they stabilise the hip joints and lower back, permitting a person to walk. Hip Bridges is an exercise that can help build the gluteus maximus.

• Lie on the ground with your feet apart.

• With your hands by your side, lift your buttocks slowly off the ground until your body is in a straight line.

• Keeping your shoulders on the floor, hold the position for 10 to 15 seconds.

• Repeat 15 times for best results.

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Push-ups or Planks

Studies have shown that planks and push-ups are effective in activating the muscles responsible for spine stabilisation. They target your core muscles and strengthen your shoulders and glutes. These muscles help improve posture that inturn helps in alleviating back pain.

• Get into a plank position with your hands on the floor and feet extended behind you.

• Straighten your body and tighten your core.

• Bend your elbows until you can nearly touch your chest on the floor.

• Lift yourself to a plank position and repeat.

Superman pose

The superman pose is an effective and efficient way to strengthen your lower back muscles, glutes, hamstrings, and abs. It is an all-in-one exercise as it complements leg raises and sit ups.

• Lie down on the floor, touching your stomach flat on the ground.

• Extend your arms in front of you.

• Lift your head, chest and arms as much as you can.

• Raise your legs behind you also. Repeat this exercise at least 10 times.

As you gain more strength and confidence, you can try it with a chair too.

Upright Rows

Upper-body strength is targeted during the movement pattern of an upright row. Dumbbells or barbell upright rows can help you achieve harder compound exercises like bench presses, pull-ups and deadlifts.

• Holding a pair of weights in each hand, stand with your feet shoulder-width apart.

• Turn your palms to face your body and pull the weights above your shoulders.

• Relax your arms and pull the weights back towards the floor.

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Reverse Fly

This exercise is especially important for your upper-back muscles (rhomboids and trapezius). It helps improve bad posture, gain balance and stretch chest muscles.

• With a pair of dumbbells in each hand, bend your knees forward and arch your back slightly.

• Extending your arms out like a hawk with wings, tighten your arm and shoulder muscles.

• Lower your arms and relax. Repeat at least 20 times.

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