How to Strengthen Your Back

If you want to strengthen your back, you really need to be working on your abdominal muscles or abs in addition to the large trapezius muscle that covers the top of your back. To strengthen your back, you should combine a variety of muscle building exercises with excellent posture so that you’re not undermining your efforts.

Build Muscle

The first step to strengthening your back is to get approval from your doctor to begin a weight lifting routine – especially if you have prior back pain. Then, with your doctor’s approval, begin by working each set of muscles separately. You’ll need to increase strength throughout your trunk to fully support your back, so start at the top and work down.

Rowing

Rowing and shoulder presses can help to strengthen the trapezius muscle. This is a large triangular muscle that extends from the back of your neck and shoulders tapering down your spine. To build this muscle, you can work it vigorously with intense activities with a great deal of repetition.

Abdominal Work

The same can not be said for muscles in the lower back. These muscles are not as thick and strong as the trapezius, so you should be careful to not overexert your efforts. Your lower back is supported by bands of muscle that wrap around your back and sides. Start with basic crunches and crunches across the body touching your elbow to your knee to build the large ab muscle and work a bit on the sides.

Then use a machine or the guidance of a personal trainer to twist while holding weights effectively using the side bands of muscle. Side bends with light weights will also help to strengthen the sides of the abdomen. Finally, dead lifts or carefully lifting weights from the floor to your knees will strengthen the muscles of your lower back.

Posture

The muscle work will help to increase your posture, and better posture will help your muscles support your trunk more effectively.

Other Strengthening Ideas

You can also use supplements to build muscle more quickly, but be sure to read supplement reviews to find the most suitable program for your needs. Also, if you are not comfortable with weights or lack a gym and proper supervision, a Pilates program or video can do a great deal of work strengthening your back and midsection.

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