The 7 practices that strengthen the back and avoid chronic pain

Spending many hours in front of the computer for work or study, carrying heavy backpacks or loading and unloading large objects are activities that can cause Backache.

Also, these shares increase the chance of acquiring a bad posture which, over time, will have worse health consequences.

To help counteract these effects, a great ally is physical activity. And while it’s difficult to incorporate an exercise routine at first, the feeling of physical and mental well-being will no doubt be a motivation to continue. But what are the best exercises to strengthen the back?

The best exercises to strengthen the back

Just for strengthen your back To prevent discomfort or reduce it if you already suffer from it, Dr. Gastón Espinet, specialist in Physical Medicine and Rehabilitation at the Fintea Center, advises you to do this series of exercises:

• Rowing with dumbbells. Standing with a dumbbell in each hand and arms extended in front of you, bend your elbows and bring the dumbbells towards your body, keeping your elbows close to your torso. Then, she straightens her arms and lowers the dumbbells in a controlled manner.

• Pulley pulley Sit on a cable machine with your feet flat on the supports. Grab the bar with palms facing down and pull the bar towards your chest, keeping your elbows close to your body. Then stretch your arms and return to the starting position.

• Hyperextensions. Lie face down on a mat or bench. Place your hands behind your head or on the sides of your body. Lift your torso, keeping your back straight and contracting your lower back muscles. Then, slowly and controlledly lower your torso.

• Superman. Lie face down on a mat with your arms stretched out in front of you. He lifts his arms, head and legs off the ground at the same time, keeping his back straight. Hold the position for a few seconds and then lower your body slowly and controlled.

• Barbell deadlift. Standing upright, place the bar in front of your feet. With legs shoulder-width apart, grip the bar with palms down. Lift the bar off the ground, keeping your back straight, straightening your legs and arms. Then, lower the bar in a slow and controlled way.

• Pull-up or dominated. Find a fixed horizontal bar and take it with your palms facing down. Place your hands shoulder-width apart and hang onto the bar with your arms fully extended. He then pulls his body up, bringing his chin over the bar. Lower your body slowly and in a controlled manner.

• Cat-cow stretch Get into a position on all fours (hands and knees on the floor). Arch your back (as cats do), then lower your back, lifting your head and lowering your spine like a cow. Repeat the movement alternating between cat and cow positions.

Routines and care

With each exercise you can do repetitions 3 to 5 times and up to twice a day depending on the physical possibilities of each person.

Some are suitable for practicing at home, but others require equipment and professional supervision to perform properly.

Although the objective of this training is to acquire flexibility, strengthen and reduce back pain, it is important to remember that if the discomfort becomes severe and persists over time, it is always advisable to consult a specialist doctor.