If you are looking to keep your body straight and avoid bending the back, And you want to improve your breathing and maintain your balance in addition to maintaining the integrity of your spine, We recommend back exercises, which have important benefits for the body.

Let’s learn more about the benefits of back exercises:

Benefits of back exercises

• Get strong back muscles: Strengthening the back muscles helps you to get a straight body, and strengthening the back muscles works to support and maintain the spine, and it can contribute to treating back curvature, if any.

• Improving the breathing process: One of the benefits of back exercises is that it increases a person’s ability to inhale more oxygen and breathe better.

• Help prevent injuries: Some may suffer from pain as a result of prolonged sitting or office work conditions. Persistence in back exercises reduces injuries and helps reduce back pain, especially with age.

• Strengthening the muscles of the upper section: The spine is not only associated with the muscles of the back, but also has a connection with the muscles of the trunk and chest, Therefore, maintaining back exercises keeps all these muscles tight and strong and increases blood flow, which facilitates and improves the performance of the shoulders and arms as well.

Through a study conducted by the Department of Sports and Health Sciences, St. Mark’s and St. John’s Universities confirmed that doing exercise led to a decrease in back pain. Where the intervention of exercises for muscular strength, flexibility or aerobic fitness has a beneficial effect, but not for acute back pain. Low back pain patients who are keen on exercising can usually recover within 4 to 6 weeks.

What are the most important back muscles?

Back muscles consist of:

• The upper trapeze: Upper Trapezius

• Middle and lower trapeze: Middle Lower Trapezius

• Rotator cuff: Rotator Cuff

• rhombic muscle: Rhomboid Muscle

• Lats: Lats

• Erector: Erector Spinae

Back exercises

Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.

If you are one of those who sit for long periods during work and suffer from back pain or arching, Or you want to get a tight and strong back and improve your performance and movement, Here are the simple exercises:

FIRST: Elliptical Bike

We should always start our exercise with an 8-minute warm-up. Warming up before exercise is very important not only for your safety, But also to raise your overall performance during exercise.

The elliptical machine will raise your stamina and strengthen your heart. It will also supply your lungs and muscles with blood and oxygen before exercising.

Secondly: Back extension machine

Back Extension Machine

How do I do this exercise?

• Sit comfortably on the machine with your back so that you can support the lower back.
• Adjust the arm so that you allow your torso to bend forward at a 90-degree angle to the top of your legs.

• Hold the side handles while keeping your head straight.
• Push your legs and extend your back to me while you push the pillow back.

• wait a few seconds, Then return to the starting position so that your torso is at a 90-degree angle.
• Return to the starting position with your torso at a 90-degree angle while inhaling.

Repeat this exercise for 12 sets for 3 rounds.

Common mistakes for this exercise:

• fast or jerky movement
• You should keep your movement slow and not rush when doing the exercise. As speeding up the exercise can strain your back muscles or compress your discs.

• Increased back stretching
• Stretch only until your back is level with your thighs. Don’t overextend your back.

• Overweight
• Try not to add too much weight when doing this exercise. Master the movement first before adding more weight.

Thirdly: Bent Over Dumbbell

How do I do this exercise?

• Hold a dumbbell in each hand with the palm facing your torso, bend your knees slightly and tilt your torso forward by bending at the waist, Make sure to keep your back straight.
• Keeping your torso steady and your back straight, lift the dumbbells with your elbows close to your body and then slowly reduce the weight again to return to the starting point.
• Repeat this exercise for 12 sets for 3 rounds.

Common mistakes of this exercise:

• Make sure you take the correct posture before doing the exercise to avoid any back injury.

• Be careful with the weight used during exercise and do not use high weight.

Fourthly: Incline Prone Dumbbell Row

How do I do this exercise?

• Lie face down on a bench inclined at 45 degrees
• Hold a weight or dumbbell in both hands with your arms fully extended. Push the dumbbells with your elbows as far back as possible.
• Lower the weights again by extending your arms toward the floor.
• Repeat this exercise for 12 sets for 3 rounds.

Common mistakes of this exercise:

• Rotate your torso
• Rotating your torso when performing the exercise reduces your range of motion. Which reduces the effectiveness of the exercise. One way to fix this problem is to keep your torso still and not move your spine while performing the exercise.

• Move your entire body
• Keep your entire body except for your working arm and your back in one place throughout the exercise.

Fifthly: Reverse Pec Deck Fly

How do I do this exercise?

• Sit on the machine facing the weight stack and hold the seat position so that you can hold the handles with your hands.
• Keep your shoulders down, your chest up, and your torso upright with your chest on the pillow.
• Push the sides of your hands and pull the handles back with your arms until you feel a cramp in your upper back.
• Slowly return to the starting position and repeat the exercise for 12 to 3 rounds.

Common mistakes of this exercise:

• High weight selection leading to the operation of other muscles, Focus first on mastering the exercise.

• Do not adjust the seat so that the length is suitable for holding the handle and the arms are parallel to the ground.

Your post-workout meal should be rich in protein