Back pain is a common ailment that most people will experience at one time or another. In fact, following a survey, it was estimated that more than 65 million Americans stated they had experienced back pain. However, there are ways to minimise discomfort and even alleviate back pain altogether.
By strengthening your muscles and increasing mobility, you can safeguard your health and reduce the frequency and severity of pain. To get started, take a look at these top tips for improving back strength and mobility:
1. Stretch Regularly
When you remain in one position for lengthy periods of time, some muscles will be contracted while others will be overstretched. This might occur if you are sat at a desk working for hours each day, for example.
To prevent this from causing chronic issues, you should regularly change positions and stretch your muscles. You can create your own routine to stretch safely, follow an online tutorial or incorporate yoga sessions into your schedule to improve your flexibility and mobility.
2. Strengthen Back Muscles
If you do not use your muscles, they gradually decrease in volume and lose some of their strength. Conversely, using your muscles will increase muscle mass and boost their strength. When your back muscles are stronger, they are better able to support your body, which means you experience less pain and discomfort.
Although it can take a while to gain muscle tissue, it does not take long to start feeling the benefits. You can use bodyweight exercises to start building your strength but working out with weights can be even more effective. Single arm rows, chest-supported rows, lat pulldowns, and back rotations are all great exercises to strengthen this area of your body, but there are many more to try.
Before you get started, however, it is important to make sure you can workout safely. If you want to strengthen your back at home, workout benches are worth every penny because they enable you to isolate your back muscles and build strength where you need it most.
3. Practice Perfect Posture
Poor posture can cause or contribute to back pain and restricted mobility, particularly over time. By improving your posture, you can eradicate discomfort and feel stronger. We tend to sit, stand, and walk in the same way, so improving your posture means being mindful of things you do naturally or subconsciously.
Instead of slumping at your desk or rounding your shoulders, for example, you will need to remind yourself to sit up straight and keep your back supported. Similarly, using your core strength to partially support your body, rather than relying solely on your back, can dramatically improve your strength and mobility.
4. Be Consistent
It is easy to focus on building strength and maximising flexibility when you are experiencing back pain or discomfort. However, do not let things return to ‘normal’ as soon as the discomfort disappears. While exercise, stretching, and improving your posture will deliver short-term benefits, consistency is the key to long-term success.
When you incorporate these elements into your regular schedule, you can significantly increase your strength and mobility over time. Not only will this help to alleviate pain, but it will also reduce the likelihood of you experiencing discomfort in the future and help to protect you from injuries.
Prioritising Your Back Health
It is always important to seek professional medical advice before embarking upon any new exercise regimes, particularly if you are currently experiencing discomfort. Following this, you can begin making minor lifestyle changes to help you increase your back strength and improve your mobility. By doing so, you will feel stronger, fitter, and leaner, as well as healthier and more confident.