What are good exercises for your back?

Figures on back pain in the Netherlands

In 2021, an estimated 2 million people were known to their general practitioner with a diagnosis of neck and back complaints. Relatively speaking, slightly more women than men. Zooming in on lower back complaints, that number was well over a million.

Number one in absenteeism

Lower back pain therefore constitutes a major public health problem. One in five people suffers from chronic back pain, one in ten visits the GP annually due to lower back pain, and lower back pain causes significant absenteeism and disability. The RIVM once wrote an extensive report on the subject. Back pain ranks number one when it comes to causes of absenteeism. It is therefore not surprising that we want to draw attention to it now.

Prolonged sitting is also a form of overload.

Lower back pain is often caused by physical strain, such as lifting a heavy load incorrectly or repeatedly making a wrong movement. What many people do not realize is that prolonged sitting alone is also a form of physical strain. Lower back pain ranks in the top 3 causes of absenteeism. 

“However, frequently sitting or lying for long periods in an incorrect body posture is also a form of physical strain.”

Exercises for your back

There are various exercises you can do to strengthen and stabilize your back. Here are a few good options:

1. Planks – Get into a push-up position, but place your hands directly under your shoulders. Tighten your abdominal muscles and glutes and hold this position for as long as possible. This helps to strengthen your entire body, including your back.
2. Superman – Lie on your stomach with your arms and legs extended. Simultaneously lift your arms, chest, and legs as far as possible off the ground and hold this position for a few seconds. Then slowly lower yourself back to the ground and repeat.
3. Reverse fly – Stand with your feet shoulder-width apart and hold a weight in each hand. Bend your knees slightly and lean forward, keeping your back straight. Let your arms hang down and then lift them to the sides until they are at shoulder height. Hold this position briefly and then slowly lower your arms back down.
4. Bird Dog – Sit on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Then simultaneously extend your left arm and right leg and hold this position for a few seconds. Then switch sides and repeat.
5. Deadlifts – This is a challenging exercise that requires a lot of strength and technique, but it can also be very effective for strengthening your back muscles. Start with a light weight and focus on performing the movement correctly before increasing the weight.
6. Wall angels – Stand with your back against a wall with your feet about 10-15 cm away from the wall. Raise your arms, bend your elbows so that your hands are at shoulder height, and hold them against the wall. Then slowly lower your arms while keeping them against the wall. This helps to improve your posture and strengthen your upper back muscles.
7. Lat pulldowns – Sit on a lat pulldown machine and grasp the bar with a wide grip. Pull the bar down until it is just below your chin and hold this position briefly before slowly returning to the starting position.
8. Bridges – Lie on your back with your knees bent and your feet flat on the ground. Tighten your glutes and lift your hips until you form a straight line from your shoulders to your knees. Hold this position for a few seconds and then slowly lower your hips back down.

Note: do not experiment on your own

You can imagine that if your lower back pain turns out to be a herniated disc, it is not a good idea to start these exercises on your own initiative. Therefore, always consult a doctor or physiotherapist before starting new exercises, and then seek guidance from an exercise specialist. First Class Fitness.It is important to remember that different exercises target different parts of your back muscles, so it is a good idea to vary your routine. Also, take your own level into account and avoid overloading your back. Work with a professional to develop a personalized training program that suits your goals and level. It is important to remember that strengthening your back muscles takes time and a steady pace. Start with a few sets of each exercise and gradually build up as you get stronger.

Become a member of First Class Fitness

First Class Fitness is a Personal Training Studio in Delft. The First Class Fitness team consists of personal trainers, each with a specialization, including guiding people with back problems. You can come to them for Personal Training, Small Group Training, and nutritional and lifestyle advice. Request a completely free, no-obligation intake consultation. The personal trainer will then contact you to schedule a no-obligation appointment.