The human back is made up of many muscles and it is not easy to identify a single workout that hits all these muscles at once. Thus, fitness experts recommend a set of the most effective back exercises to alleviate issues surrounding your back.
When talking about back issues, most people work on their lats as they are unaware of the many other muscles their back is comprised of. However, there are many other muscles on your back that need your attention.
The most common reason why people don’t talk about their back muscles is, they are at your back and you cannot see them. But, when trained properly you can reap numerous benefits from having a healthier back. So, train all your back muscles, focus on them, and incorporate exercises that target each of them.
Taking into account all the vital muscles of our back, fitness experts have designed the below set of most effective back exercises that will hit all the core muscles to give you a healthier and strengthened back for life.
Most Effective Back Exercises
Work On Your Lats
Lats, scientifically termed Latissimus Dorsi, are the V-shaped muscles that extend from your arms to the vertebral column. This chain of flat muscles contributes to the thoracic and brachial (i.e. arm) motion and also helps in maintaining a good posture.
They also aid in the stability of your spinal cord and provide the strength that your shoulders and back require. Working on these muscles can help improve your range of motion and it also cuts down the chances of back injuries.
Best Lat Stretches
Floor Stretch
When followed consistently an active floor stretch can help you strengthen your back and correct the posture. It also helps in alleviating muscle tension hence immediately relieving back pain and supporting your spine.
How To Do It:
- Kneel down on the floor while placing your right forearm along the floor.
- Your hips should sink back.
- Now, lean your body weight on the right arm while stretching your left arm out.
- If you are feeling a stretch along the side of your torso, you are doing it right.
- Hold this position for a few seconds and get back to the starting position slowly.
- Repeat the steps for your left side as well.
- Complete a set of 10 reps.
Foam Rolling
Foam Rolling is among the most effective back exercises that help you get rid of muscle soreness. This back workout also results in an increase in your range of motion and cures muscle misalignments. It puts some extra attention on the strength of lats.
How To Do It:
- Lie on your right side and place a form roller under your lat.
- Slightly bend your knees or however, you feel comfortable.
- Start rolling back and forth, from your lower back to your underarm.
- Keep your moments as slow as possible.
- Repeat the steps for your left side as well.
For best results, you will require a foam roller. Also, make sure to give a little more attention to the places where you face stiffness or pain.
Wall Press
The wall press may sound simple but it is one of the most effective back exercises. When followed consistently, it helps you lengthen your lats and improves your overall mobility.
You can add several other best lat stretches to this particular workout. Try it with a ball or a chair; you will reap numerous benefits either way.
How To Do It:
- Stand 2 feet apart from a wall, facing it.
- Bend over to an extent where your back gets aligned with your hips.
- Place your palms on the wall and hold this position for at least 60 seconds.
- You can replace the wall with a chair (that doesn’t move) or a stretch ball as well.
To have strengthened and flexible lats, you can also add some yoga poses to your daily workout routine.
Consider The Rhomboids
Having a poor posture can also lead to numerous back problems like choric back pains, and neck and shoulder pains. It may also weaken your muscles thus making it difficult for you to complete even the simplest daily tasks.
Thus, to tone your upper body and to rectify your slouched posture, rhomboid muscles play a great role.
Rhomboid muscles are located under your trapezius muscle on the upper back. This group of muscles helps in the moment of the upper limb and also takes care of the stability of the shoulder girdle and scapula. It also plays a vital role when it comes to posture.
The following best back workouts will help you strengthen your Rhomboid muscles and improve your body posture.
Front Raise Thumbs Up
- Lie down on a yoga mat facing the floor and your forehead resting down gently.
- Place your feet shoulder-width apart.
- Stretch both your arms forward with your thumbs stretched out in the air.
- Exhale and lift your arms above your head while your forehead stays rested on the floor.
- Hold the position for a few seconds.
- Inhale and slowly get back to the starting position.
- Repeat the steps for a few minutes.
- As you build enough stamina and energy to do this exercise, you can add some variations like holding dumbbells instead of just pointing your thumb outwards.
Scapular Wall Slides
Scapular wall slides are among a few of the best back workouts that work on your shoulder blades and also strengthen your upper back muscles. Follow the below steps to reap the most benefits of this best back exercise.
- Lean against a wall while pressing your back, head, and butt firmly against the wall.
- Make a small tilt in your pelvis to avoid an arch in your back.
- Keep your knees slightly bent so that your legs do not get fully locked.
- Extend your arms above your head while placing your palms facing away from the wall.
- Slowly slide your arms down towards your shoulders taking your elbows lower than your shoulder height. Here you will feel a contraction in your shoulders.
- Repeat the steps at least 15 times.
- This back exercise will be difficult for people having back issues but as you follow this workout consistently, you will feel some prominent improvements within a few weeks.
Make Sure Your Traps Are Involved
Traps, scientifically known as trapezius are the large superficial back muscle that extends from your skull across the neck and shoulders towards your spine, forming a “V” shape. It is the core muscle responsible for the stability of the upper back and shoulders.
Having a weaker trapezius may result in back pain and poor body posture. Thus it is important to follow some best back exercises that mainly hit your traps. Below are some back exercises that help you relieve back pain faster and get stronger traps.
Push-Ups
Push-ups work on certain core muscles of your body. From your chest, shoulders, and core to your back legs, and triceps, this single workout can engage numerous body muscles at once. But remember doing Push-Ups without following the accurate technique can lead to severe injuries.
How To Do It:
- Lay down on a flat surface facing the floor.
- Place your palms on the floor and gently lift your body using your palms and toes to a level where your back forms a straight line.
- Make sure to keep your back straight and stomach tight.
- Also, keep your neck aligned with your body.
- Now, lower your body towards your hands whilst keeping your back and hips straight.
- Lower your body until you are close to the floor and push back to the initial position.
- Repeat the steps and do at least 10 reps.
- Make sure you are constantly breathing during this exercise. Inhale as you lower your body towards the floor and exhale as you push your body up.
Do not overdo this exercise and follow the right technique to strengthen your core and back muscles.
Shrug
The ‘shrug’ is just another simple back exercise that can work wonders for you. It is a simple exercise and can easily be implemented. People from any age group can implement this simple yet effective back workout to activate their traps. For better results, hold some weights in your hands while you shrug.
How To Do It:
- Stand upright on a flat surface.
- Raise your shoulders as high as you can. Raise them as if you are trying to touch your ears.
- Hold the position for a few seconds.
- Get back to your initial position.
- Repeat these steps at least 20 times.
Shoulder Blade Squeeze
Shoulder Blade Squeeze is one of the most effective back workouts that specifically hits your trapezius to help them do their job well and stabilize your upper back and shoulders.
How To Do It:
- Stand straight forming a good posture.
- Place your arms aligned with your body.
- Gently squeeze your shoulder blades, bring them closer, and hold the position for a minimum of 3 seconds.
- Slowly move your shoulder blades to their initial position.
- You can add additional equipment like resistance bands and cables once you understand the technique well.
FAQs
Can back exercises really help alleviate back pain?
Yes, engaging in regular back exercises can significantly reduce back pain. Strengthening the muscles around your spine and improving flexibility can provide support to your back and alleviate discomfort.
How long does it take to experience relief from back pain through exercises?
The time it takes to experience relief from back pain varies from person to person. Some individuals may notice improvements in a few weeks, while others might take a few months. Consistency and proper form are key factors. Regularly practicing the exercises and being patient with the process can lead to significant relief over time.
Is yoga good for back pain?
Yoga can be beneficial for relieving back pain for many people. Yoga combines physical postures, breathing exercises, and meditation, which can improve flexibility, strength, and relaxation.