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Exercise to Strengthen Your Back

You need your back for so many things – sitting, standing, lifting and bending. Having a strong back can help prevent back injuries and can improve your posture. Back injuries are painful and the treatment is often lengthy and expensive. So do yourself a big favor and get your back muscles in shape. Here are some easy and inexpensive ways to strengthen your back:

Work your core muscles 3 days a week –

Core muscles are those muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Pilates exercises emphasize core muscle strength. No need to go for expensive classes – get yourself a good DVD (I like Denise Austin’s Pilates) with a 20 minute workout.

Leg exercises - Exercises such as lunges and squats help your back placing your core on a firmer foundation. Strong legs also mean your heart does not have to work as hard. Strong legs also help you pick up things properly. When you bend your knees to lift an item your legs will take the stress not your back. Squats and lunges can be easily done at home. Look online for the proper technique. A good way to begin is to get one of those big exercise balls and put it between your back and the wall as you squat.

Elevate your feet - I remember reading this tip as advice for pregnant women but it is good advice for anyone. If you have to stand for a long time you can take stress off your lower back by elevating one foot on a step or curb. When sitting, put your knees up higher than your hips.

Good posture also helps your back stay strong and helps reduce strain. See our post Practicing Proper Posture and-Body Alignment

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