We hardly realize how much our back means to us till we actually through it out.
How does that happen? You play twister with your friends and then they end up carrying you home! Too extreme? OK how about when get home from a long day at work and your back's so sore you wonder how come it hasn't disowned your body yet? The way life is now a days and jobs are structured, more and more people have to spend most of the day sitting down.
All this puts added pressure on the back.
If left unattended, the back muscles get sore, weak and in our later years all this translates into severe problems.
So what to do? Well for starters, you now know that you're in high risk for back pains (if you already haven't suffered from them yet).
You also know that leaving your back unattended will give you problems in later years, which will be much more complicated to solve.
So here is a list of some back strengthening exercises that will help you achieve a stronger back.
1.
Pilates: Pilates are not only a great way to strengthen the entire torso i.
e.
the abdomen and back, but they also help to strengthen and stretch the muscles at the joints and extremes.
You can perform Pilate exercises in a number of positions, the most popular of which are: a.
Sitting Pilates: sit with your back straight against a chair, arms to your side.
Take a deep breath then exhale.
While exhaling bend side-wards and touch the floor, but bend at your waist and keep your back and hips anchored to the chair.
Take another deep breath and when you exhale, come back to your original position.
Do this for the other side as well.
Repeat 5-6 times b.
Single Leg Stretch Pilates: lay with your back to the floor.
Now raise your head and shoulders while keeping your torso on the ground.
Bend one knee and pull it inwards to your chest.
Extend the other leg upwards at an angle of 45 degrees.
Switch legs for a complete set.
Make 5-6 reps.
2.
Swimming: swimming is great for you back muscles.
Make a regular habit of going for a swim 2-3 times a week.
It's a wonderful activity, tones your body really well and works wonders for your back.
3.
Wall Slides: here's another exercise you can do at home.
Stand with your back against a wall.
Stand completely straight with your feet shoulder-width apart.
Now slide down into crouching position and count to 5.
Now slowly stand back up again.
Make 5-6 reps.
This exercise strengthens your back, hip and leg muscles.
4.
Leg Raises: this is also another great at-home exercise you can do.
Lie on your stomach and tighten your leg muscles.
Now raise one leg above the ground and count to 10 and lower it slowly.
Now do the same with the other leg.
Repeat 5-6 times.
This exercise strengthens your back and leg muscles.
5.
Leg Swings: stand behind a chair, holding its back with both your hands.
Now keep your knees straight and lift one leg behind you.
Count till 10 and slowly set it down.
Repeat with the other leg.
Make 5-6 reps.
This exercise is great for your back muscles strength as well as your hips.
A general rule that you should always follow is to ensure that you sit or stand with correct posture.
This one the basics of maintain healthy and strong back muscles.