Normal people, how did you work out so as to strengthen your back?

[Anonymous]

I am over 50 and want to do whatever exercises will keep my funky back from ever giving me trouble again. No trouble recently, but a co-worker is having a back pain flare-up, so am thinking about my own.

[Anonymous]

Planks and yoga

[Anonymous]

This is going to sound crazy but look up postpartum training programs. There are some amazing workouts for strengthening the lower back and core. I've used a ton of postpartum exercises to rehab my clients with back issues.

[Anonymous]

Planks other ab work and swimmers (lay on stomach and lift arms and and legs off ground repeatedly)

[Anonymous]

Archer rows, 1000's over 9 months helped my posture.

[Anonymous]

Depends on which portion of the back you are talking about. for lower back I found that strengthening by glutes, hamstrings and core made a huge difference as they are all connected.

Specific exercises: deadlifts (Romanina, single leg, conventional). lunge variations, glute bridge, hip thrusters, planks

[Anonymous]

Anonymous wrote:Planks other ab work and swimmers (lay on stomach and lift arms and and legs off ground repeatedly)

I didn’t know it was called “swimmers” but that’s what I do, and it works! Lift opposite leg and arm (with a weight) at the same time.

[Anonymous]

Ab separation can cause back pain and can still be an issue even years after having a baby but also happen to men. I am 7 years out from my last baby but still work on it.

[Anonymous]

Yoga/pilates/swimming. Anything that strengthens your core so you're taking stress off of your back.

[Anonymous]

Anonymous wrote:Depends on which portion of the back you are talking about. for lower back I found that strengthening by glutes, hamstrings and core made a huge difference as they are all connected.

Specific exercises: deadlifts (Romanina, single leg, conventional). lunge variations, glute bridge, hip thrusters, planks

All of this plus front and back squats.

[Anonymous]

Push ups

[Anonymous]

This is harder to do right now with all the gyms shut down, but I had almost immediate relief from chronic back pain when I started deadlifting. I’m talking deadlifting with a barbell, not dumbbells. It was and is an almost magical cure for me.

[Anonymous]

Thanks for all the great responses!

[Anonymous]

Anonymous wrote:This is harder to do right now with all the gyms shut down, but I had almost immediate relief from chronic back pain when I started deadlifting. I’m talking deadlifting with a barbell, not dumbbells. It was and is an almost magical cure for me.

Why not dumbbells?

[Anonymous]

Anonymous wrote:This is harder to do right now with all the gyms shut down, but I had almost immediate relief from chronic back pain when I started deadlifting. I’m talking deadlifting with a barbell, not dumbbells. It was and is an almost magical cure for me.

NP. I had the opposite experience - ruptured a disc deadlifting. Twice. Working with a trainer both times. Never again.