Building the strength of your lower back is important for both posture and injury prevention. Every day, many people get injured on their lower backs because they don’t have the strength to properly support their spine. A strong lower back can help you maintain good posture, as well as reduce your risk of injury.
However, most gym goers focus on vanity muscles. They mostly get concerned about their biceps, triceps, and other notable muscles. However, you need to focus on other muscles too- like your lower back.
The list of benefits that you get from having a strong lower back is long. For one, it helps prevent injuries since your spine gets the much-needed support. Additionally, it alleviates pain in the lower back region and also enhances your posture.
Exercises to Do For Your Lower Back Strength
Here are 5 exercises that you can do to build strength in your lower back:
1. The Superman
This is a great move to start with if you’re new to working out your lower back. Start by lying flat on your stomach with your arms extended in front of you. Slowly lift your legs, chest, and arms off the ground. Hold this position for a few seconds before returning to the starting position. Repeat this move 10-15 times.
2. The Bird Dog
This is another great move for beginners. Start on all fours with your hands and knees shoulder-width apart. Make sure that your spine is in a neutral position. From here, extend your right arm and left leg out in front of you. Hold this position for a few seconds before returning to the starting position. Repeat on the other side. Do 10-15 reps on each side.
3. The Deadlift
The deadlift is a great move for building overall strength, including in your lower back. Start by standing with your feet hip-width apart and your knees slightly bent. Bend at your hips to lower your torso until it’s parallel to the ground. From here, grasp the barbell with an overhand grip and lift it off the ground. Slowly stand up straight, keeping the bar close to your body as you do so. Lower the barbell back to the ground and repeat. Do 8-12 reps.
4. The Good Morning
This move is great for targeting your lower back muscles. Start by standing with your feet hip-width apart and your knees slightly bent. Bend at your hips to lower your torso until it’s parallel to the ground. From here, place your hands behind your head. Slowly stand up straight, keeping your back flat as you do so. Return to the starting position and repeat. Do 8-12 reps.
5. The Reverse Hyperextension
This move is great for targeting your lower back muscles. Start by lying face down on a hyperextension bench with your hips aligned with the padded part of the bench. Place your feet on the footpads and hook your ankles underneath the straps. From here, lower your torso down until your upper body is parallel to the ground. Slowly raise your torso back up to the starting position and repeat. Do 10-12 reps.
Common Training Mistakes in Back Workouts
Here are some common mistakes that people make when doing back workouts:
1. Not using enough weight
A lot of people underestimate the amount of weight they need to use for back exercises. As a result, they don’t see the results they want. Make sure to use enough weight so that you can only do 8-12 reps with good form.
2. Not using proper form
When doing back exercises, it’s important to use good form. Otherwise, you risk injuring yourself. Make sure to focus on using your back muscles and not your arms when doing moves like rows and pull-ups.
3. Not warming up properly
Before doing any type of workout, it’s important to warm up properly. This is especially true for back workouts since you’re using a lot of large muscles. A good way to warm up is to do some dynamic stretches and lighter versions of the exercises you’ll be doing.
4. Not cooling down properly
After your workout, it’s important to cool down properly. This will help your muscles recover and prevent them from getting sore. A good way to cool down is to do some static stretches and light cardio.
5. Not staying consistent
One of the biggest mistakes people make when trying to build muscle is not staying consistent with their workouts. It’s important to workout at least 3 times per week and to give your muscles time to recover in between workouts. If you don’t stay consistent, you won’t see the results you want.
Perform Back Workouts to Increase Athleticism and Quality of Life
Overall, back workouts are important for both athletes and sedentary people. For athletes, strong back muscles can improve performance and help prevent injuries. For sedentary people, back workouts can help improve posture and alleviate back pain. No matter what your goal is, including back workouts in your routine is a good idea. Just make sure to use proper form and to warm up and cool down properly. And most importantly, stay consistent with your workouts!
Frequently Asked Questions
1. What are some common back exercises?
Some common back exercises include rows, pull-ups, and lat pull-downs.
2. What is the best way to warm up for a back workout?
A good way to warm up for a back workout is to do some dynamic stretches and lighter versions of the exercises you’ll be doing.
3. What is the best way to cool down after a back workout?
A good way to cool down after a back workout is to do some static stretches and light cardio.
4. How often should I perform back workouts?
It’s important to workout at least 3 times per week and to give your muscles time to recover in between workouts.
5. What are some common mistakes people make when doing back workouts?
Some common mistakes people make when doing back workouts include not using enough weight, not using proper form, not warming up properly, not cooling down properly, and not staying consistent.
Conclusion
Overall, back workouts are important for both athletes and sedentary people. For athletes, strong back muscles can improve performance and help prevent injuries. For sedentary people, back workouts can help improve posture and alleviate back pain. No matter what your goal is, including back workouts in your routine is a good idea. Just make sure to use proper form and to warm up and cool down properly. Most importantly, stay consistent with your workouts!
