It is very important to exercise the back muscles because with most of us sit for long hours during work or make wrong movements that lead to back injury, Also, many tend to bend the back and neglect to tighten the muscles of the upper section such as the back muscles and shoulder muscles.

With age, exercising the back muscles is essential for maintaining the strength of the body and getting rid of back pain and arthritis.

The importance of back exercises

• Back exercises reduce and protect against lower back pain
• Supports and strengthens the muscles around the spine, which also maintains straightness and treats back curvature.
• Burn fat and get tight back muscles
• Helps to stand and sit up straight
• Get more oxygen and improve breathing
• Balance the rest of the muscles

What are the causes of back pain?

Strain muscles or ligaments. Frequent weight lifting or sudden movement can strain the back muscles and ligaments of the spine. For those in a weak physical condition, Constant pressure on the back can cause painful muscle cramps.

Arthritis. It is possible that osteoarthritis can affect the lower back.

Osteoporosis. The vertebrae of the spine may suffer painful fractures if the bones become porous and brittle.

Sitting the wrong way. Especially for people who use the computer permanently, Or they sit on a smartphone with their eyes down for long periods, All this affects the upper back and leads to pain, The pain can also extend to the lumbar region and neck.

Sleeping in the wrong position. Staying the neck overnight in the wrong position will lead to pain in the cervical vertebrae and in the upper back area as well.

Does exercise reduce back pain?

Regular exercise can relieve back pain, And improve your mobility!

Whether we’re talking about stretching, functional training, or strength training, Physical activity is closely related to pain reduction, increase the ability of the lower back to bend, and increase the core strength.

What’s more, that even short exercise shifts seem effective, Stretch your joints and muscles for just 10 to 15 minutes a day. three to five days a week, May reduce those pains.

Back exercises and flat belly

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.

First of all: Elliptical Machine

We start our exercise by warming up on the elliptical device because it moves most of the muscles of the body, It moves the legs, feet, shoulders, back and chest, That is, it works on most of the body, And helps burn the accumulated fat in the whole body

Continue the exercise for 8 minutes.

Second: 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.

Third: 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.

Fourth: Standing Cable Row

How do I do this exercise?

• hold the rope with both hands, And retract, And let your arms stretch.
• Bend slightly at the knees and waist to help stabilize yourself.
• Pull the rope to the middle part just below your chest. while pulling the rope, Remove the handles as wide as possible.
• Press the shoulder blades together at the back.
• Let your arms retreat. This completes one iteration.
• Repeat for 12 repetitions for 3 rounds.

Common mistakes of this exercise:

• move very fast, When pulling, hold it for a second and then return to the starting position.
• Do not stabilize your body, keep your back straight, and tighten your core muscles during exercise.

Fifth: Lat Machine Pull Down

How do I do this exercise?

• Sit down and adjust the pillow for your thighs. It should be just above your thighs, But he should not press them too hard.
• Bring your shoulders back and down, And involve the muscles of the cor, Take a breath during your exercise.
• during pulling, Your elbows should remain in a straight line with your torso instead of back behind your body.
• Bring the handles to the starting position until you feel stretch in your back muscles.
• Take another breath and repeat the exercise for 12 kits and 3 rounds.

Common mistakes of this exercise:

• Move your torso too much. A little tilt back and forth during exercise is inevitable due to the constant resistance path, But avoid excessive movement.
• Use a lot of weight.

Sixth: Abs Crunches Machine

How do I do this exercise?

• Make sure the height of the seat is properly adjusted to your body so that your shoulders rest comfortably on the pad.
• Select the weight load you want to use and insert the pin into the corresponding hole. (If you have never used this type of machine before, We recommend starting with a low weight so you can test your comfort zone a bit.)
• bend the core, He leaned forward at the waist. Hips should be kept in the seat at all times. Try to move in a slow and controlled manner.
• Breathe when you return to the starting position and finish the movement. Repetition is complete when your body returns to an upright position.
• Repeat this exercise from 12 to 15 repetitions for 3 rounds

Common mistakes of this exercise:

• . Arching your back:
  The lower back should not arch and hips should remain in the seat at all times
• Strain your neck.
  make sure that you do not lead the movement with the muscles of the neck, The neck should be in line with the body.
• Use the shoulder muscles: Focus and use the abdominal muscles to do this exercise.

Don't forget to eat a protein-rich meal after this workout