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Slowly tilt your hips towards the bed to flatten your back into the bed. Hold for 2 seconds and then tilt your hips in the opposite direction. This should increase the space between your lower back and the bed. Relax before repeating again. Bringing the leg up to the chest and back down again is one repetition.
You should add exercises into your routine gradually to help your knee pain. You may wish to do all the exercises together or start with one or two and add more as you get more comfortable. Movement and strengthening exercises. Repetitions are how often you do a single movement.
- Overview
- Which back muscles are we targeting?
- The warmup
- 15 best back exercises
- The bottom line
You can strengthen your back with exercises that target the different affected muscles. Using equipment like weights and resistance bands can help.
If you’ve ever had back pain, you know just how frustrating it can be — and you’re not alone. It’s estimated that 60–80% of adults in Western countries deal with lower back pain (1).
And because almost every movement your body makes engages your back in some way, this kind of pain can really put a damper on your activities.
Strengthening your back muscles is one way to help manage or even prevent nonspecific back pain and improve range of motion.
When we talk about your back, which muscles are we targeting? Primary muscles in the back include the:
•latissimus dorsi (lats), which are in the area below your armpits down the sides of your back
•rhomboids, which are in the mid-upper back
•trapezius (traps), which run from your neck to your mid-back
•erector spinae, which run along your spine
All the exercises below target a combination of these muscles and may also target other upper body muscles in your shoulders, chest, and arms.
Start with 5–10 minutes of moderate cardio to get your blood pumping and awaken your muscles.
Next, do a 5-minute dynamic stretching sequence to prep your back for targeted exercises. These exercises are a great starting point.
If you’re a beginner, choose 3–5 of the exercises below and do 1 set of each, twice a week. Slowly, over the course of a few weeks, work your way up to 3 sets of each.
If you have experience with strength training, choose 3–5 of these exercises and do 3 sets of each, twice a week (or more).
Strengthening your back has many benefits, the most important being that it can help protect you from many forms of back pain. These exercises will provide everything you’ll need to function better and feel stronger.
Remember, as you progress in these exercises, continue to challenge yourself by adding weight or resistance, but do so cautiously and stop if you ever experience any pain during a movement. If you have a history of back problems, consult your doctor or a physical therapist before proceeding.
Feb 6, 2024 · Your back is made up of different types of specialized muscles that enable you to move your body so you can twist, turn, bend, stand, walk, run, and lift. Strengthening your back muscles can help you perform everyday activities such as putting on your shoes or closing a window.
- Jenette Restivo
- hhp_info@health.harvard.edu
Sep 27, 2023 · In this comprehensive guide, we’ll explore a range of exercises tailored to address knee and back pain. Whether you’re recovering from an injury, dealing with chronic discomfort, or looking to prevent future issues, these exercises can help you regain mobility and live a pain-free life.
1. Maintain joint stability/mobility – non weight-bearing exercises will help to build up the muscles around the knee so that stress is reduced around the joint and will maintain joint ranges of movement. Progress to weight bearing exercises as pain allows. 2. Do continue to exercise up to the limit of pain but DO NOT push through the pain. 3.
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Jun 13, 2024 · From beginner-friendly moves like wall sits to more advanced lunges, step-ups, bridges, and left lifts, these exercises target the muscles that support your knees and improve overall stability. No matter your fitness level, strengthening your knees can help to prevent injury and improve performance.
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