Back exercises are part of the practices we should follow to maintain good spinal health, which helps prevent pain and injury in this area.
Various back exercises target different areas, upper back, lower back, or sides, and serve different goals, such as stretching, rehabilitation, or strengthening the back muscles.
Back Exercises at Home
Many people deal with back pain from improper movements, poor posture while sitting or walking, or other everyday situations that, while not always serious, can sometimes involve more significant injuries.
A back exercise routine can help relieve pain or prevent future discomfort. You can do this with at-home back exercises that strengthen and keep your back healthy, require no special equipment, and are easy to perform.
Consult an orthopedist before trying any back exercises for the first time; they can identify any limitations you may have and show you the correct way to do the exercises without putting your health at risk.
Upper Back Exercises
Upper back exercises are a great way to strengthen muscles, prevent injuries, and support recovery.
Some examples of exercises that help the upper back are:
Head rotations
- Tilt your chin toward your chest, then turn your head from side to side, alternating.
- Drop one ear toward the shoulder, then repeat on the other side.
- Rotate your head backward and in a clockwise direction.
Scapular retraction
- Squeeze your shoulder blades together for a few seconds, then release and repeat.
Chest stretch
- Place each hand on either side of a doorframe and gently push your chest forward for a few seconds.
Lower Back Exercises
To relieve lower back pain or fatigue, the following exercises can help:
Lumbar twist
- Lying face up on the floor, extend your arms out in a T shape and cross one knee over the opposite leg in a figure-4 position, then repeat on the other side.
Pelvic tilt
- Lying face up, place the soles of your feet flat on the floor with knees bent, then lift your pelvis while keeping your arms flat on the floor.
Knees to chest
- Also lying face up, extend both legs, then lift one and bring the knee toward your chest, using your hands to hold the position. Switch legs and repeat.
Done correctly, upper back, lower back, and neck exercises can help release tension and build strength. These are just a few exercises that can help you relax and support a healthier back.
My Lower Back Hurts After Exercise
Muscle soreness after working out is common, whether in your lower back, upper back, or all over. It can have different causes, and depending on the reason, it may be temporary or require medical attention.
A very common situation, not just in the back, but in any muscle, is what’s known as delayed onset muscle soreness (DOMS). This type of soreness appears between eight and ten hours after performing exercise you’re not used to and typically lasts around 72 hours. In these cases, the pain is temporary.
On the other hand, if the lower or upper back pain is intense, prevents you from carrying out basic activities, or doesn’t ease up after a couple of days, it’s a good idea to see an orthopedist, since this could indicate an injury involving the muscles, bones, joints, or even the vertebrae of the spine.
If your back pain is unusual, particularly bothersome, or you’re unsure how to address it, don’t wait to seek care, acting early can be the difference between a quick, straightforward treatment and a more complicated one.
At ABC Medical Center’s Orthopedics and Rehabilitation Center, we can provide you with specialized care. Reach out if you have questions about which back exercises are right for you. Contact us!
