fitness, back pain, upper body exercises To get over back pain, you will have to strengthen your muscles, image: Freepik
Suffering from back pain is one of the worst things that can happen to us in our daily lives. We cannot find comfortable positions, whether sitting, standing or lying down, we have trouble doing routine activities and the worst thing? When it appears we never know how to get rid of it.
Sometimes it comes unexpectedly. Other times, it comes after we've made a bad move. Sometimes, it's just a matter of age. When it takes a long time to go away, we can suffer unbearable discomfort.
In these cases, prevention is always better than cure. Strengthening our back can be the key to preventing these pains from reoccurring or, at least, not so frequently.
Back training should be an essential part of our weekly fitness routine. This is because this type of exercise is a fundamental strategy to improve our posture, since poor posture is one of the main causes of back pain. This is especially important for those people who work in an office in front of a computer.
In the same way, we will strengthen our core, since many of the back muscles are part of it. This will give us greater and better mobility and reduce the risk of injury.
Gaining strength in this area will mean gaining strength in practically the entire body, since these are the muscles that both the upper and lower body muscles rely on to perform in their specific exercises.
Having a healthy back is essential to staying active as we age. It helps us to be more independent, and allows us to maintain our balance and stability , reducing the chances of falling.
To strengthen this area of the body, you will only need to include the following exercises in your routine. You will only need dumbbells to practice them.
Good morning
One of the best exercises for the lower back, which is the area where pain is most common. In addition, it also works the hamstrings and glutes, making it very complete.
Place the dumbbell behind your neck and stand with your legs shoulder-width apart. Tighten your core, bend your hips and push your glutes back, while the rest of your body moves forward without arching your back. Your chest should be parallel to the floor and then return to the starting position.
Bent-over row with supine grip
The bent-over row will engage your entire mid-back and biceps. Standing, hold a dumbbell in each hand, but with your palms facing up in an underhand grip. Bend your knees slightly and lean forward so that your arms are hanging down.
Keeping your shoulders close to your body, pull the dumbbells towards your chest so that your elbows pass the line of your back. Then, lower the dumbbells again in a slow and controlled manner.
Renegade Rowing
A classic and surely an exercise that we have all done at some point, although we have to say that it is one of the most challenging . For the renegade row , we will have to get into a plank position, but with our hands resting on the dumbbells. We tighten our core and raise one of them towards our body. We lower it with control and repeat the movement with the other arm.
Rear tilted flys
For the upper back, we need to take a bench and place it at an incline of approximately 50 degrees. We stand with our torso resting on it. We bring the dumbbells in front of our chest to begin the exercise. We open and close our arms slowly, keeping the core activated and squeezing the shoulder blades together when we push the weights back.
Pullover
For the next move, lay down the bench and lie down on it, knees bent and feet flat on the floor. Grab a single dumbbell and place it above your head. Move it backwards, as if you were heading toward the floor, until your forearms are next to your ears and your elbows are facing the ceiling.
[via GQ Spain]
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