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5 Exercises to Strengthen the Back

Just because you’re growing older and wiser doesn’t mean you have to let back pain stop you from enjoying a robust, active lifestyle. It is true, however, that sitting at a desk all day or even slouching at home on the couch weakens your core and back musculature, which can lead to chronic back pain. 

Our spines are made of sculpted bones, stacked like building blocks on top of each other. Between these “blocks,” or vertebrae, are discs, which can erode over time. They function as shock absorbers and allow flexibility. If the disc integrity is compromised, the contents may press on the surrounding nerves. The affected nerves can send a shooting pain down the legs. 

While you should see your doctor if you have constant pain or feel weak and unable to perform normal daily activities, there are plenty of exercises that you can do at home to strengthen your core and back muscles to help relieve pain and slow the aging process.

1. Wall Sits

Wall sits are great exercises because they strengthen many muscles at once, including your legs, core, and rear end. To perform a wall sit, all you need is a hard surface such as a wall, or you can use a partner.

Start by leaning against the wall or your partner’s back, with your feet separated and away from the wall. Lower your core and butt towards the ground until your knees are as close to a 90-degree angle as you can get. When you’re just starting out, try to hold this “squat” position for 30 seconds, and work up to being able to stay there for two minutes at a time. 

You can do this exercise several times a day to help relieve back pain and strengthen your muscles.

2. Arm and Leg Reach

The arm and leg reach exercise targets your lower back and can help to counteract all the sitting and slouching you might be doing while at work or at home.

Start in an all-fours position on the ground. Slowly reach your right arm out in front of you while simultaneously stretching your left leg backwards in the air while flexing your foot. Hold this position for 5 to 10 seconds before releasing and switching to the other side. Repeat this exercise ten times on each side to build muscle and improve flexibility (Women’s Health and Fitness Magazine).

3. Side Plank

The side plank is another excellent exercise that targets multiple muscles at once. Start by lying on your right side with your shoulders, hips, and feet in a straight line. Prop yourself up on your forearm, making sure that your elbow and shoulder are in vertical alignment with each other. Engage your shoulder muscles to lift rather than sag at that joint. Then, contract your abdominal muscles, or core, and lift your hips up off the ground. Keep your body in a straight line while you hold this position for 20 to 30 seconds before repeating with your left side.

4. Reverse Fly

To work on your upper back strength, try to reverse fly. For this exercise, you’ll need two dumbbells. Choose a light weight that you feel comfortable lifting. Starting with cans of soup is an option. Remember that you can always work up to heavier weights as you get stronger. 

Stand with your feet shoulder-width apart with a slight bend in your knees. While keeping your back flat (not rounded), bend forward at the waist and let your dumbbells hang straight down towards the ground. Next, use the muscles in your upper back to slowly pull your arms out and upward with a slight bend in your elbow. Once your elbows are in a horizontal line with your shoulders, hold this position for one count, and then slowly lower your arms back down (Mayo Clinic). Do 10 to 15 repetitions.

5. Shoulder Bridge

Strengthen the muscles that provide balance and stability to your spine with the shoulder bridge stretch. To do it, lie on your back with your feet flat on the ground about hip-width apart and your knees bent. Place your arms straight down along your sides. 

Think of your spine as a strand of pearls and slowly lift your hips upward, one bead at a time starting with your lower back and progressing upward toward your neck. Once in position, your shoulders, hips, and knees should be in line. Hold this position for five seconds, then gently lower your back down with the same control that you used to raise it into the air. Repeat this exercise for ten reps.

The Bottom Line

Aging is inevitable, but YOU can choose the rate at which your body ages. When you begin to notice back pain or loss of flexibility, you can either take it sitting down or get up and move and strengthen your body. It’s not going to get easier without putting in some effort, but that effort will pay off very quickly. Take an active role in your health and start incorporating these easy exercises into your daily routine. 

For even more health and exercise tips, take a look at my Fit after 50 video.