If you have back pain you may have heard that exercises for back pain may be effective. No matter if the pain is in your upper or lower back, there is an exercise that can effectively help you both in the treatment of current pain, and prevention of relapses.
Dumbbell Upright Row
The dumbbell upright row is one of the best exercises to strengthen and tone the muscles of the upper back. To perform this exercise, start by finding an exercise bench that hits your approximately at the midpoint between your knees and hips. Place your right hand on the exercise bench, along with your right knee. Your left hand should be holding the dumbbell at this point, with your left foot planted firmly on the ground below your hips. Finally, your back should be in a flat, tabletop position. Take a few deep breaths. As you exhale your breath, use the muscles of the upper back to pull your elbow up and alongside the ribcage. Bring it towards the ceiling, as high as you can lift it. Once you cannot lift the elbow any higher, inhale your breath, and lower your arm and the dumbbell back to the starting position. For best results, do two sets of ten repetitions. Be sure to perform the exercise on each arm for optimal benefit.
Unlike dumbbell upright rows, which target the muscles of the upper back, Supermans are a great exercise that target the lower back region. To perform this exercise, start by coming onto your belly on the ground. Make sure that your arms are extended directly in front of your body, with your legs extended behind you. Take a few deep breaths. As you exhale your breath, use the muscles in your lower body to lift both arms and both legs off the ground. Your body should now only be resting on your belly and pelvis. Slowly lower your arms and legs back to the ground in their starting position. As with the dumbbell upright row, be sure to perform at least two sets of ten repetitions in order to achieve optimal results.
Finally, the plank is an easy exercise that targets both the muscles of the lower back, as well as those of the core. Research has found that the best way to treat and prevent lower back pain is to strengthen both of these areas. To perform a plank, start by coming onto your belly on the ground. Place your elbows on the ground below your shoulders, and rest your forearms comfortably on the ground. Next, make sure that your toes are resting firmly on the ground with your heels pointing towards the sky. Finally, use the muscles in your core to lift your legs and torso off the ground. At this point, the only part of your body that should be in contact with the ground are your toes, elbows, and forearms. Make sure that your back it flat and your stomach is not sagging. Hold this pose for at least twenty seconds before taking a short break. Do another twenty second interval in order to achieve optimal results.