General Body Conditioning For

a Healthy Back:
Exercises for a Strong Back


There is no question about it - a healthy back will make you feel better, and will enable you to move with ease. The condition of your back muscles will determine the degree of mobility you will possess, and will affect how your back effectively supports your body.

Get in shape!

Yes, that's right, get in shape! Being fit would relate to having a body in good condition - and most likely a healthier back at that.

Be in the best condition you can be - not only will you look good and feel good - your body will become stronger, flexible and much stronger to keep up with the demanding activities you may have. A healthy back will mean one will be able to function effectively in carrying out the normal activities in his or her life.


Back Basics

Do you notice the "S" curve of your back? This is formed by the 3 natural curves of the spine:
* Cervical spine or the neck portion - the upper portion
* Thoracic spine or the trunk region - the middle part
* Lumbar spine or the lower back area - the lower portion

Each division has its own set of muscles and bones. Each work together to support your body's weight and protecting the spinal cord or nerve roots housed inside the vertebrae.

These 3 parts of the spine should ideally be in their normal alignment to create a balanced position - enabling them to carry the body's weight evenly, thereby lessening the chances of back injury.


The Back Muscles

Have you seen a body builder with bulging muscles? Noticed how his back muscles show off its form and definition?

A group of muscles known as the erector spinae form on the sides of the spine. Some of the commonly known back muscles are:

* Trapezius muscle - The muscle fibers here originate at the base of the skull and down to the cervical and thoracic vertebrae.

* Levator scapulae muscle - This is a smaller muscle that lies beneath the trapezius.

* Latissimus dorsi muscle - This is the body's largest muscle and its fibers originate along the vertebrae of the lower half of the spine.

Other back muscles include the teres major, teres minor, infraspinatus, and the rhomboid. Suffice it to say, our body has many back muscles - others are obvious, while other muscles only become obvious when properly developed and defined - through a specific exercise program.


Exercise Preparation

* Medical Clearance - Before undergoing any exercise regimen, be sure to have your self checked by your physician to see whether you are fit for such a program. Have your self cleared for this, and take note on specific precautions offered by your doctor - and always keep these in mind when you plan on the specific exercise program you will adhere to.

* Consultation with a professional trainer or a physical therapist - Ask a professional fitness expert, to come up with an exercise program appropriate for your case. Talk to him and discuss in detail your needs and physical limitations, with due reference to your doctor's advice when you asked for a medical clearance.

* Getting the proper gear - Have the appropriate clothes for your use when you do your exercise. Buy the shoes that will provide you with the right comfort and protection of your feet.

* Commit to the program - At the very start, condition your mind on sticking with the exercise program you have. Always remember the reasons why you are doing this, and look forward to reaping the benefits a regular exercise will give.


Back Exercises and More

I.) Warm Up - The First Step

Before one performs the exercises, one needs to warm up first so that the muscles will be prepared and conditioned to take on the movements that will require them to work harder.


II.) Exercise Proper

Safety precaution: In any exercise, make sure you are employing the right techniques in the execution of your exercises. Always ask the help of a professional or a qualified person to guide you on how to correctly proceed with each exercise.

* Stretching Exercises

o Basic Stretching - This involves simple stretching of the different parts of the body as the back, shoulders, arms, legs, etc - to help promote flexibility.

Below are some of the basic stretches:

§ Flexion stretch - This is made whether in a standing or sitting position, by moving your chin gently towards the chest - until one feels a stretch at the back of the neck.

§ Lateral Flexion - This is done by gently bending the neck to one side until one feels the stretch on the other side.

§ Back Flexion Stretch - This is done while lying on your back. Pulling your knees towards your chest area, and at the same time bringing the head forward until a nice stretch is felt on the back.

§ Other stretches - Hip and hamstring stretches will also provide one with a good level of flexibility.

o Yoga - This makes use of poses or postures combined with proper breathing techniques and will help strengthen one's mind and body.

Below are some poses in yoga for back relief:

§ Downward Facing Dog - This strengthens the upper arms and back, and is known to improve upper back posture.

§ Abdominal Twist - This promotes flexibility in the middle portion of the back and lower rib cage. This is a very good stress reliever as well.

§ Energy Freeing Pose - This pose can relieve pain brought about by misalignment in the lower back.

§ Stick Pose - This is known to strengthen the muscles supporting the spine - or the stick as it may be called. It tones the hips, abdominals and the back muscles.


* Aerobic Exercises
This type of exercise is also known as cardiovascular exercise and it involves a moderate intensity workout that increases demand of oxygen by the lungs.

Having this on your regimen will give you muscle endurance on your legs and will help give you the general body conditioning aspired upon.

Such exercises include:
o Brisk Walking
o Swimming
o Stationary Biking
o Jogging

* Resistance Training for the Back Muscles
This employs the use of weights in performing a specific exercise. Usually done in a gym, these exercises are done in sets with specific repetitions. With this type of exercise, one needs to start slow and start light. Increasing the intensity should be safely done by increasing the number of repetitions, instead of increasing the weight.

o Lat Pulldowns
o Pull Ups
o Bent over Lateral Raise
o Bent over Barbell Row

* Basic Body Exercises for General Conditioning
These are common exercises that involve major muscle groups of the body. Hitting or targeting these areas, along with the back muscles during your exercise will make one, more fit and on a better level of conditioning all throughout the body.

o Push up
o Squat
o Abdominal Exercises

* Exercise Balls
This has also been known as Swiss ball or physio ball exercises, and offers treatment to one's low back pains. It also helps in preventing further and new injuries by strengthening the muscles of the back.

The core body muscles that provide stability to the spine are targeted. Attaining balance on these balls during such exercise will not only make your back stronger but your abdominal muscles as well.

Exercises include:
o Ball balance
o Back extension
o Hip extension
o Ab roll

Note: Be careful though on the type of exercise balls you are using. Make sure this are of good quality and are safe to use during your exercise.

* Water Therapy Exercises
This is also known as hydrotherapy or pool therapy, and makes use of water-based exercises in treating back pain. This exercise will help strengthen the muscles and promotes a well-conditioned back at that.

While this is applicable to most patients, it is especially fit for those with decreased bone density, those under intense pain and those in situations where land based therapies are nearly impossible due to their more critical cases.

* Tai-chi
This is a form of exercise that was brought by the Chinese. This is usually practiced as a healing exercise - and correspondingly, it provides relief for back pains as well.

With its swift and smooth continuous movement, and a relaxed mind and body while performing it, will promote coordination, balance and stamina - too name just a few health benefits it offers.


III.) Cool Down - The Last Step

In the end of the exercise program, one must also cool down the muscles to bring it back gradually to normal levels. The cooling down process, like the warm up process, will help prevent injury on the muscles.


Exercise - Your Edge

Sticking to a regular exercise routine, will make your body strong and durable. With the general level of condition your are in, so will the other parts of your body be. Your back in particular will be flexible and will have the endurance necessary to be able to function well according to one's normal activities, and may be able to respond well to higher demands that it will be presented with .


The Right Exercise Combination

With the perfect combination of exercises - and not only concentrating on the back muscles alone, but on the other major muscles of the body as well - will give you a body, which will function in its optimum level.

Always remember to consider an exercise program, that targets all the major muscle groups like the chest, back, and legs. As the body is only as strong as its weakest link - having an exercise regimen that provides for a general body conditioning will promote strength, flexibility, balance and stability for your whole body - and of course, for your precious back for that matter.