Back Care Workout

Back problem are one of the top three reasons for days lost at work. We spend more time sitting at desks and in front of computers, both of which hunch our bodies into unnatural positions. Often the back is the first place to feel the strain. The exercises in this program will help to strengthen your back muscles and so prevent back problems.

What Causes Back Problems?

Back problems that gradually build up cause more problems than those that result from one poorly executed lift. Failing to bend your knees when lifting an heavy object can put your back out, but these days it’s more like to be sedentary workers who complain of back pain. Sitting at a desk for ours on end, can put the body out of balance and cause long term back problems. In the sitting position, muscles in the back are lengthened and the shoulders roll forwards, while the hamstring shorten and the abdominals become weak.

These muscular imbalances can eventually cause the spine to curve, which creates points of weakness along the spine and resulting back pain.

Incorrect technique when performing exercises can also put unnecessary strain of your back and cause pain.. Always try to keep the position of your back in mind whenever you exercise, and try to maintain good posture at all times.

How the Programme Works

The simple 20 minute series of exercises targets the different muscles in the back. It can be performed three times a week as a quick workout on its own, or use once a week in conjunction with other programs to help improve posture and strengthen the lower back.

The Workout

( 5 min warm-up+ stretch exercises)

Lateral pull down(15 reps.) (hold the bar firmly with both hands placed slightly wider than shoulder width. Keep your back straight. Pull down breath out. Breath in as you return to the start position.

Reverse fly with the dumbbells (15 reps.)(sit on the end of a bench with knees bent at about 90% and feet hip-width apart. Bend forwards, keeping your back straight, and start by holding the weights behind your calves, thumbs facing inwards. Lift the weights , keeping your arms slightly bent, until your elbows are level with your shoulders. Hold for 2 seconds, then slowly return to the start position .

Back extension(10-15-20reps.) Lie on your front on a mat. Bend your arms and bring your hands up to your chin or on your neck, raise your head and upper body off the mat, hold for 1 sec. then return to the start position, keeping the movement slow and controlled. Breath out as you lift and in as you lower yourself down.

Reverse curl(10-15-20reps) . Lie on back with your hands behind your head, legs straight up in the air. Keep your shoulders and head on the floor at all times. Tighten your lower abdominals and bring your legs and pelvis towards your ribcage (lift your legs, push your hips up).

Basic crunches (10-15-20 reps) Lie on your back with your knees bent, feet flat on the floor and hands by your ears. Curl your shoulders forwards, keeping your lower back on the floor. Tense the abdominals, breathing out as you lift and breathing in as you lower.

Oblique crunches (12-14 reps each side) Lie on back on a mat with your knees bent, feet flat on the floor and hands by your head. Slowly raise one shoulder and elbow up towards the opposite knee. Do it the same with the other shoulder and knee.

Bridge (30 sec.) Position yourself so that your toes are on the ground and your elbows are directly below your shoulders. Raise yourself up, keeping a straight line from your shoulder to your ankles, so that your elbows and toes support your body. Use the abdominals to maintain the position, and take care not to stick your bottom in the air.

Seated row(this exercise tones the muscle of the upper middle back) – 12-15 reps. Sit on the floor facing the cable machine, legs out in front of you and knees slightly bent. Hold the bar with both hands, take care to keep your back straight. Pull the bar in, close to the body, aiming for the lower chest area. Hold for 1 sec, then return to the start position.

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