Let’s talk about the back. We only get one. So we need to remember to take the best care of it, use it properly and keep it strong.
Some of the top exercises for back strength are the following:
- Barbell deadlifts
- Back/hip extension
- Single-arm dumbbell bench rows
- Low-cable back rows
- Alternating reach and kickbacks
- Close-grip pull-ups
- Extended arms and legs lift
- Push-ups
- Single-arm-bent-over lateral raises
- Single-arm-side-dumbbell raise
- Wide-grip-lat pulldowns
- TRX suspension strap rows
- Straight-arm pulldowns
- Kettlebell swings
Let’s start and not overlook the push-ups because they can be done anywhere, anytime with no equipment needed! There are multiple variations and modifications.
The lower back is something we should all focus on strengthening because it’s primarily for lifting, carrying, supporting and maintaining a proper upright posture.
Livestrong.com points out that back exercises may help protect us from back pain and injury. And while they certainly can help those lifting weights, don’t forget those of you sitting hours on end at a desk may need some extra help.
Being sedentary can lead to fat accumulation and atrophy of the back muscles. A 2019 study published in Applied Ergonomics examined call center employees and at least 75% reported back pain. The research showed a connection between sitting behavior and lower back pain.
So get up and move, extend, kick and grab that kettlebell!
Your back health plays such a big role in the quality of your life.