Exercise for Back

Regular exercise for back strength can do wonders for your posture and overall health. But what exercises are truly effective? And how do you lay the groundwork to avoid injuries and back problems later on? Here are five tried-and-true exercises that help to build a strong, healthy back in a safe manner.

Since the back is a common problem-area and exercise can aggravate existing issues, consult with your doctor if you have reason to believe certain movements should be avoided. Also, be safe and start easy with light weights until you get the hang of things. Finally, note that these are just basic instructions; don't hesitate to ask a trainer at your gym for pointers if you're unsure about your form.

This is not just an exercise for the back; it's a whole-body movement that builds core strength and power regular exercises can only dream of. It's quite taxing, however, so ease into it if you're not yet used to lifting weights.

Place a barbell on the floor in front of you and grip it with hands positioned fairly wide apart ("outside" the knees). Feet should be shoulder width apart, abs tensed and your back straight. It is very important that you do not round or arch your back, and that you keep your abs tense throughout the lift. When you tense your stomach muscles it also helps to maintain correct posture. Another good trick for keeping your back straight is to focus your eyes focused towards the ceiling.

Exercise by lifting the barbell up to standing (no leaning back) using knees and hips, then return it to the starting position on the floor in a controlled fashion. Again, don't hesitate to ask a local trainer for help if you're uncertain about the form. But once you do get it right, deadlifts is one of the most effective exercises there is.

This classic exercise for back width is a lot simpler than deadlifts: Sit down in a lat pull machine, grab the handle and pull down until the bar touches your upper chest. The devil is in the details, however. To get the most out of this exercise, make sure to keep your back slightly arched and leaning back just a little without swaying, as this makes sure the focus is kept on the right muscles the whole time.

You can alternate between the regular wide bar and the more narrow handles (most gyms have at least a V-shaped two-hand handle for this). You can also alternate grips, having the thumbs point toward you or away from you. Or use a single-hand handle and alternate sides for a little extra focus.

The hyperextension bench has a pad for the front of your thighs and pads for the back of your feet, allowing you to lean forward and get a full range of motion without worrying about balance.

Once you're in position, the exercise itself becomes fairly obvious: Bend forward at the waist until you get a good stretch across the lower and middle back, then raise yourself up to where your body is straight again. However, and this is important, you must not continue beyond this point, as that puts a lot of unnecessary stress on your spine.

Sit in front of the machine with your knees slightly bent and feet firmly on the footrests. Grab the handle (short and straight, V-shaped or whatever you prefer) and keep a straight back as you feel the weight pulling at your back muscles. Pull back until you sit up straight, squeeze your scapulae together and bring in the handle towards your belly button. Hold for a second, then slowly return to the starting position. Remember to keep the back straight; maintaining tension in your abs is great for this.

Finally, here's a great exercise for the upper back/neck area that can help desk jockeys prevent neck pain and headaches. Stand straight with your feet shoulder width apart, knees slightly bent and abs tense, holding a dumbbell in each hand. Now shrug straight up, like the "I don't know" motion, as far as you can go. Give it a squeeze at the top and slowly return. You can also use a barbell or a machine, but the same basic principle applies.

So, let's put this together into a simple workout:

• Deadlifts - 2 sets, 8-10 reps
• Lat pulls - 3 sets, 10-12 reps
• Hyperextensions - 2 sets, as many as you can do without cheating
• Seated cable rows - 3 sets, 8-10 reps
• Shrugs - 2 sets, 8-10 reps

This simple program hits all the major muscles in the back and will help you build a healthy, strong back in short order. Good luck!

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