Your back is one of the most important parts of your body, but we often ignore it which leads to back pain. Those who have gone through back pain know how unbearable it can be! With regular back exercises, back pain can be easily controlled, they also help to make the back flexible. Those into bodybuilding also need to perform these exercises to get a well-toned thick back. Bodybuilding back exercises should be done only under the supervision of a personal trainer as it involves heavy weightlifting workouts. Simple exercises can be done at home itself. Back exercises with dumbbells and the exercise ball are also as effective as that with heavy equipment. The following are some of the most effective exercises for the back. Though these exercises are quite easy and do not need guidance, consult your physician before performing any of them, if you are suffering from back pain.
Best Exercises for Back
Barbell Rows: Barbell rows are one of the best upper back exercises, this is also a very easy fat burning exercise. To perform barbell rows, bend at a 45 degree angle, keeping your palms pronated. Maintain a wide grip, you can use a strap or belt if you need. Now slowly bend forward at your chest, your chest should be just above your feet. The knees need to be slightly bent and the feet about a shoulder-width apart. While starting, keep your arms fully extended so that the barbell hands at mid-shin level. Slowly lift the barbell up, up to your stomach area. Return to the start position and perform the squat. Do not forget, the head should remain straight and the shoulders should remain back, throughout the exercise. Do as many repetitions as you can, however do take at least a 15 break gap between each repetition.
Deadlifts: This is one of the best back exercises for men which also includes a barbell. Start the exercise by standing in front of the barbell, your shins should be close to the bar. Keep the feet about a shoulder-width apart, and then grab the bar, keeping your hands at shoulder width. Keep your arms straight, slowly bend your legs and straighten your back. Now slowly lift the barbell and stand up straight, slowly, do not stand with a jerk. Pull your shoulders back, then slowly lower the barbell back to the first point. The barbell should not be kept on the ground between repetitions. Do about 5 repetitions the first time.
Wall Exercise: To perform this exercise, stand with your back leaning on the wall. Keeping your legs slightly apart, lower yourself down, as if you are sitting on a chair. Make sure your back remains straight while you are bending, also bend yourself as much as you can. Hold the lowered position for about 5 seconds, then slowly slide up. Repeat this exercise 5 times. When you are used to doing this exercise, hold the lowered position for about 1 minute. This exercise will strengthen your back, hips and also the leg muscles.
Two Dumbbell Rows: Perform this exercise in a big room. Take a dumbbell in each hand and bend forward at your waist. Slightly bend your knees and maintain a shoulder-width distance between your feet. Extend your arms and hold the dumbbells in your palms, the thumb should be face down. Lift the dumbbells up to your stomach, hold for 2 seconds and then return to the original position. The head should be straight and the shoulders should be back throughout the exercise.
These were some of the best back exercises for women and men. As stated earlier, do not stress yourself as doing so will increase the pain instead of decreasing it. Listen to your body and perform only 5-10 repetitions for about a week, after that you can slowly increase the count.