Skip to content

Back Pain Health Center

Font Size

Back Exercises to Wow Them Coming and Going

In part 6 of the WebMD Fitness Series, learn how to sculpt a healthy, beautiful back.

WebMD Feature

Whether you're looking to strengthen your back to help with pain or just to look and feel better, experts say back exercises are a big part of the game.

According to the CDC, back pain is the leading cause of disability and missed work in the U.S. and results in $50 billion annually in costs.

With exercise and proper strengthening of the back muscles and the abdominals, the muscles that support the back, experts agree the frequency of back pain could decrease.

The back is an area vulnerable to injury. Why? One reason is a weak back and supporting muscle groups. Another is poor form in exercise or lifting or whatever daily activities you perform.

Show Off Your Back

"The back should be just as important a muscle group as the chest and biceps, but it is often neglected," says exercise physiologist Kelli Calabrese.

"The muscles of the back help to keep you upright, and if the muscles are strong, they don't fatigue as quickly," she says, "(so) you're less likely to get injured when lifting or bending."

"We tend to overemphasize pectoral (chest) strength and under emphasize back strength," says exercise physiologist Richard Cotton.

The "show" muscles, as Cotton calls them -- chest, biceps, and shoulders -- tend to get our attention because they are the ones we see and show to the world.

Life Is Hard on the Back

But just the nature of daily living tends to tighten the front of the body, leaving the upper back weak and overstretched, he says.

"We spend a fair amount of our day at computer keyboards," he says.

There's no back work in that. Besides that, without the strength of the core -- the abdominals and the lower back -- posture suffers and lower back pain ensues. Abdominal strength is essential to back strength. You cannot have one without the other.

"If you're only working the abs or only working the back," says Cotton, "you're only doing half the job."

Weakness or tightness in other muscles can pull the back out of alignment as well, says Calabrese, including the hamstrings (back of the thighs) or hip flexors.

Since the back tends to be prone to injury, Cotton says to work back muscles no more than three times a week, being sure to include a rest day in between. He advises beginners to proceed very slowly when strengthening the back, particularly the lower back. Start by trying to complete only five repetitions, he says, wait a day, and be sure you don't experience any discomfort or pain.

It's About More Than Big Muscles

Strength training alone is not enough when it comes to a healthy back.

"It is important to stretch every day," says Calabrese.

As we age, without a balance of strength and stretching, we tend to develop poor posture, she says, which encourages injury as well as making us look and feel weaker, older, and heavier.

Stretching should include a flexion and extension of the spine. For flexion, sit with your knees bent, butt on your heels and arms out in front of you (child's pose in yoga). For extension, place your hands on your lower back for support and gently arch, tightening your abdominals for support.

Today on WebMD

Woman holding lower back
Or is it another form of back pain?
Hand on back
Eight out of 10 us will have it. Here’s the myths vs. the facts.
 
Woman doing pilates
Good and bad exercises
acupuncture needles in woman's back
Use it to manage your pain.
 
Man with enhanced spinal column, rear view
Video
pain in brain and nerves
Slideshow
 
Chronic Pain Healtcheck
Health Check
break at desk
Article
 
Woman holding lower back
Slideshow
Weight Loss Surgery
Slideshow
 
lumbar spine
Slideshow
back pain
Article