Increasing back strength is a great way to avoid injuries and having to deal with back pain later down the line. It can also be very beneficial when trying to recover quickly after spine surgery. Below, we will discuss methods to increase back strength, avoid injuries and lead to a speedy recovery.
Why Increasing Back Strength is Necessary
Increasing back strength is essential for a variety of reasons. First, our back is used for nearly every movement we make every day. In addition, having strong back muscles helps preserve the spine by further supporting it. Having a strong back also helps keep your posture straight. Not only is maintaining excellent posture good for preventing injuries related to the back and neck, but it is also great for keeping your blood vessels and nerves healthy.
Exercises You Can Do To Increase Back Strength
When strengthening your back, it is essential to focus on both the upper and low back muscles. To start, it is always a good idea to warm up with some light cardio and back stretches, such as the lower back flexion stretch. To do this stretch, you first want to:
- Lie down on your back
- Make sure both your knees are bent up toward the ceiling with your feet flat on the ground.
- Bring both knees up toward your chest and grab your knees or thighs with your hands
- Next, gently hug your knees for a count of 3 seconds
- And lastly, slowly release your knees and get back into the starting position
Once you feel warmed up and ready to go, it is time to begin strengthening those muscles. Below are some quick exercises you can do to have your back in optimal shape.
This exercise will work out your entire back and is excellent for building muscles that support your spine.
Step 1: Lie stomach down on an exercise mat with your leg together and arms extended out over your head.
Step 2: While keeping your core muscles tight, lift your arms, legs, and chest off the mat and hold for three to 5 seconds at the top.
Step 3: Release and repeat
Inverted row exercise
This exercise is a great way to work out your upper back. This can be done with exercise rings at the gym or at home underneath a sturdy table.
Step 1: grab rings or the edge of the table a bit wider than shoulder length with knees bent and feet flat on the floor.
Step 2: Be sure to keep the core tight and pull up until your chest comes in contact with ring handles or the table.
Step 3: Lower down slowly and repeat.
Lastly, Using a pull-up bar and doing pull-ups is a great way to strengthen the back while also working out the arms and shoulders.
Ways to Strengthen Your Back Post-Surgery
Strengthening your back post-surgery may seem challenging, but it is essential for a speedy and healthy recovery. One of the easiest ways to promote a healthy spine after surgery is by walking. Walking can help increase blood flow throughout the body, which is ideal for bringing nutrients to your healing spinal tissues and muscles. Walking also ensures your back is in the upright position.
Keeping your back in an upright position is quintessential for your recovery. To increase your flexibility and movement, try doing hip flexor, adductor, and hamstring stretches. In addition, doing press-ups, side bridging on your elbow, and doing planks are all weight-free ways to promote back strength for post-surgery patients.
Check out more workout and stretch examples here.
Contact the Spine Pro Today
While strengthening your back can help you prevent injuries, sometimes they are unavoidable. If you are experiencing back pain, it might be time to see the Spine Pro’s, Dr. Hooman Melamed. Dr. Melamed specializes in minimally invasive surgeries and is exceptionally qualified to help out with any back problems you are facing. Feel free to book an appointment online or contact us here.