Back Exercises can Support Posture Prevent Injury and Improve Speed

In a quest for a six pack and flat stomach many people focus almost exclusively on working their stomach muscles, but it is really important to also work on your back muscles.

Having strong back muscles complements strong stomach muscles, improves posture, protects the joints of the lower back, prevents back injury, increases speed, and improves sports performance.

If you truly want to have a strong core, you must also exercise your back.

I’m sure you’ve heard the phrase… “A chain is only as strong as its weakest link.” And this is also true when it comes to your body. Your body is a chain and every part works together in a synergistic way.

In order to move efficiently, your abs and back must work together.

Your back muscles pull your spine backwards (into extension), and your stomach muscles pull your spine forwards (into flexion). And, both the back and stomach muscles work together to twist (rotate) the spine and bend the spine to the side (side bending).

If your back muscles are weak, it will be harder to get the most out of your abdominal workout because the exercises that challenge your abdominal muscles the most also place the most pressure on your lower back.

A weak lower back can limit your ability to strengthen your abs.

So don’t neglect your lower back.

Exercises to strengthen the back are important to maintain good posture.

If you look at a fetus, you’ll notice that the spine is curved like the letter “C”. When we develop as children, our spine changes shape. An additional backwards curve in our neck develops after 5 months or so, when we first start lifting our “big ole” heads. Then, an additional curve develops in our lower back when we start standing on our own.

As soon as we start standing up on our own, gravity starts going to work on our posture. Gravity pulls our heads forward and causes our spines to return to the shape they were when we were just fetuses “C”. If you’ve noticed, the hump back posture in some older adults, then you’ve seen what gravity can do to your posture.

Some of the back muscles are called the erector spinae group—this simply means that their job is to keep the spine erect. The erector spinae group helps to keep the spine straight and helps to maintain good posture by holding the head in the correct position and keeping the mid back and lower back in good alignment.

When the back muscles are weak, the spine has a tendency to collapse forward. So, having strong back muscles helps to maintain good posture by keeping the spine in alignment.

Back Exercises and Back Injury Prevention

Let me say, that the spine is very complex and this is just a quick discussion of back injury prevention.

Having strong back muscles doesn’t mean you’ll never have lower back pain, but exercising your back can help to keep your spine healthy. In addition, studies on chronic lower back pain have shown major atrophy (wasting away) of the lower back muscles—simply people with chronic lower back pain have small and weak lower back muscles.

So, my advice is to exercise your lower back.

Having strong lower back muscles helps to prevent injury in a variety of ways.

When your lower back muscles are strong, they help to maintain good posture and take pressure off your joints. Spinal instability occurs when the ligaments are stretched, the cartilage wears away, and/ or the muscles are not strong enough to keep the spine in the correct position.

Strengthening the back can increase spinal stability and take pressure off the joints.

Lifting and carrying heavy objects is one of the most common ways that people sustain back injuries. You may have been a victim yourself or you probably know someone who “threw out their back lifting something heavy”.

When you’re strong, you can lift heavy objects without putting excessive pressure on your body. If you exercise your back regularly, you will be able to do more things and have less chance of injury.

The abdominal muscles help to protect the back, but the back muscles are just as important for protecting the back from injury.

If you’ve read my page on core exercises, then you understand that having a strong core is important for developing speed and power.

Both the abs and lower back help to stabilize the pelvis. When the pelvis is stable the legs can generate more power and more force. In addition, when the pelvis is stable the hips, knees, and ankles are more stable. Movement is generated from your center of gravity, and the lower back helps to stabilize your core.

If you are in a running, jumping, or throwing sport it’s important to exercise your lower back muscles on a regular basis because it can increase your speed and decrease your chance of injury.

Upper Back Muscles are also Important

The upper back muscles are also really important. Your core includes your spine and your hip and shoulder girdle. First the spine must be stable and then the hips and shoulders must also be stable.

Read about how the upper back muscles affect posture, protect the shoulder from injury, and improve sports performance.

And try this good exercise for the upper back to strengthen your rotator cuff.

You Should Include Back Exercises in your Workout

By now, I hope that you understand that your lower back muscles are just as important as your abs.

If you want to maintain or improve your posture, exercise your lower back.

If you want to take pressure off your joints and prevent injury, strengthen your lower back.

If you want to run faster, jump higher, or throw farther, incorporate back exercises in your program.

Even if your goal is to get a six pack and a flat stomach, I highly recommend doing back exercises in your workouts.

Check out thess pages for some simple lower back exercises on the floor or learn low back exercises on the ball.

Have fun working out.
Yours in Health,
Dr. Charles

P.S. Don’t forget to work your back muscles.

Read my article on potential causes of lower back pain.

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