Are you someone who is struggling with back pain? If yes, then you’re not alone. Many people all around the world suffer from back pain, and it can be a debilitating experience. However, the good news is that you can alleviate your pain and improve your posture by strengthening your back muscles. In this post, we’ll share some of our favorite ways to strengthen your back, and help you live a pain-free life.
My Journey With Back Pain
As someone who has suffered from back pain for years, I know how frustrating it can be. My story began with a number of serious falls as a child, which resulted in frequent visits to therapists and healers. However, my first experience with acute back pain was when I was 13 years old. I stepped out of a car and my back seized up, leaving me in pain for a few days. Things only got worse when I was 19 and got into a serious car accident that broke my femur and cracked a few ribs. A few years later, I had another car accident that caused serious whiplash, and not even a year later, I got hit by a ten-wheeler while biking. Despite consulting with 40 different therapists, from chiropractors to massage therapists to osteopaths, and trying a host of different therapies, I still suffered from back pain every few months. I was in pain for weeks at a time and the cycle just continued.
How I Improved My Posture and Reduced Back Pain
It wasn’t until I became a fitness professional that I realized the importance of strengthening my back. I chose to be proactive and get stronger, and it has helped me tremendously. I am now empowered and feel so much better because I am not in pain anymore. Strengthening my back has also improved my posture, and I believe that this has helped to keep my shoulder healthy, especially since I breastfed my two boys for two years each.
Favorite Ways to Strengthen Your Back
- Lat Pulldown
The lat pulldown is a great exercise that targets your back muscles. This exercise helps to strengthen your lats, which are the largest muscles in your back. To perform this exercise, sit on the lat pulldown machine and grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. Pull the bar down towards your chest, making sure to engage your back muscles. Slowly release the bar back up to the starting position and repeat.
- Seated Cable Row
The seated cable row is another effective exercise that targets your back muscles. This exercise works to strengthen your rhomboids and middle traps, which are the muscles that help to pull your shoulder blades back and down. To perform this exercise, sit at the cable row machine and grasp the handles with both hands. Sit with your knees slightly bent and your feet flat on the ground. Pull the handles towards your chest, making sure to engage your back muscles. Slowly release the handles back to the starting position and repeat.
The deadlift is a compound exercise that targets your back, as well as your glutes and hamstrings. This exercise is great for improving your overall strength and posture. To perform this exercise, stand with your feet hip-width apart and grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. Keeping your back straight, hinge forward at the hips and lower the bar towards the ground. Once the bar reaches your mid-shins, drive your hips forward and stand up straight, making sure to engage your back muscles. Slowly release the bar back to the starting position and repeat.
In conclusion, strengthening your back can be one of the most beneficial things you can do for your overall health and fitness. As someone who has suffered from chronic back pain, I can attest to the transformative power of regular back exercises. Not only can they alleviate pain, but they can also improve posture, enhance athletic performance, and promote greater body confidence. Whether you’re a seasoned fitness enthusiast or a beginner just starting out, incorporating back strengthening exercises into your routine can help you achieve your goals and live a healthier, more active life. So why not give it a try? Your back (and your whole body) will thank you for it.