Does your back hurt? Mine does from time to time. Part of that is I spend hours every day parked in front of my computer, typing like a fiend. I can get caught up in my writing and my back will wait quietly as I spend an hour, then two and even three in a row before it begins to tighten up in protest and when I stand up, I can feel the aching creaks traveling up and down my spine. Good posture can help prevent back pain, but honestly, it’s not always enough.
Different Strokes for Different Folks
Back pain can hurt different people in different ways and don’t be fooled, upper back pain and lower back pain are two totally different creatures. The exercises that you do to strengthen upper and lower back are also different, but the overall benefits can lead to decreased back pain, greater strength and comfort and better overall body tone.
Yoga and Pilates are actually great forms of exercise for strengthening both your upper and your lower back. Both forms of exercise target the core of the body and strengthen it. Your lower back is a part of your overall core.
Lower Back Exercises
Some great exercises to strengthen your lower back include:
- Crunches not only tighten your abdominal muscles but also your lower back because you have to control the motion
- Superman – seriously, the superman is an exercise where you lay on your stomach with your hands out in front of you and you lift your arms and your legs to mimic the motion of flying through the air and hold the position for a count of 3 or 5 before relaxing and then repeating; be sure to do this exercise slowly, no sense in hurting yourself by jerking yourself
- Supine bridge – lay on your back with your feet on an exercise ball or on the edge of your sofa, lift your body up on an incline so that your weight is on your shoulders, but you are using your lower back to hold your form – hold this for 30 seconds to 1 minute and then relax – repeat three times
Upper Back Exercises
Some great exercises to strengthen your upper back include:
- Isolate your shoulders and lift them up and then relax – you can repeat this ten to fifteen times at a session while sitting at your desk
- Lay on your back with your legs flat on the floor, lift your arms to the front and hold your abdominal muscles firm as you scissor your arms in front of you
- Roll your head around while sitting at your desk and let your neck muscles tighten and relax with focused intent, this can help strengthen the upper back and relieve tension at the same time
Listen to Your Body
Be sure to listen to your body because it will tell you if something is too much or too little. It’s important to pay attention to the signals that it gives you and when in doubt, consult with your physician, your chiropractor or your personal trainer.
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