🗣️Author: Compex Expert - Caroline Dupouy
For the umpteenth time, my lower back hurts. But deep down I know why... I don't move around enough, in fact I'm rather sedentary, sitting down for most of the day. Why can inactivity be a source of low back pain? What can you do to build your back muscles and avoid injury? All of this will be covered in this article.
Why strengthening your back is essential for preventing pain
Nearly 80% of adults suffer from back pain at some point in their lives. One factor may be a sedentary lifestyle, which leads to muscle wasting. Muscles that are not used regularly will lose strength and volume.
The spinal column is made up of vertebrae linked together by discs and reinforced by ligaments and powerful muscles. These muscles are attached to the spine and make it possible to stand upright and move the back. In the case of lower back pain, the muscles are no longer strong enough to play their supporting role, and that's when the pain may start.
Back pain, or lumbago, mainly affects the neck and lower back. It generally takes the form of deep, stabbing pains that intensify when the spine is moved, or even when coughing or laughing. In sciatica, the pain sometimes radiates to the arms or legs. The muscles in the back are often tense. As a general rule, lying down brings relief, as it reduces the pressure exerted on the spine by the weight of the body.
How strengthening your back helps reduce back pain
To prevent back pain, the first thing to do is strengthen your back muscles. This gives the spine the support it needs to stand up straight. Strengthening the lower back and developing strong abdominal muscles takes the strain off the spine and its intervertebral discs.
Australian and Brazilian researchers have examined several studies on the prevention of back pain. They have shown that targeted physical exercise (such as stretching, strengthening and toning the abdominal and back muscles, as well as exercises aimed at correcting poor posture, etc.), whether practised alone or accompanied by patient education, contributes effectively to the prevention of back pain.
Effective exercises for building back muscles
If you lead a fairly sedentary lifestyle, particularly because of your job, it's important to strengthen your back muscles, especially the lumbar muscles. This will help to reduce back pain in the medium and long term. A strong, dynamic back will make it easier to stand up straight and carry loads, putting strain on the lumbar muscles, while making them safer and less restrictive.
Here are a few examples of exercises to strengthen your back:
1- Exercise 1: Sheathing to strengthen the spine
There are many sheathing exercises that will help you strengthen your back. We won't list them all here, but you can find videos of them on the internet. When you do the exercises, make sure you adopt good posture and follow certain precautions to avoid injury:
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good starting position,
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avoid arching your back,
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start gradually,
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use a comfortable mat,
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vary the exercises.
2- Exercise 2: Rowing to develop the upper back
Rowing is an excellent exercise for strengthening the upper back, particularly the muscles of the upper back such as the trapezius, rhomboids and posterior deltoids. This exercise also strengthens the shoulder, arm and abdominal muscles.
3- Exercise 3: Stretches to improve back flexibility
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Kneel with your buttocks resting on your heels. Lean forward to rest your forehead on the floor. Place your arms behind you, palms facing the sky. Arch your back and breathe slowly and deeply. Return to the initial position, slowly uncoiling your spine from bottom to top.
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Hold for 10 breaths.
Done correctly, these exercises are safe for your joints. Practised 1 or 2 times a week each, they will directly contribute to shaping your back, strengthening it and improving your well-being. In this way, you can strengthen your back on a daily basis.
Use electrostimulation to strengthen your back more quickly
Using electrostimulation to strengthen your back muscles can be a real plus. Electrostimulation is a simple technique: simply place electrodes on the skin, on the muscle you want to work on. The electrostimulator sends an electrical impulse via the electrodes to the motor nerve located in the muscle. This causes a contraction. Muscle electrostimulation is not a miraculous technique: it respects the way your body works.
One of the advantages of electrostimulation sessions is that they are safe and quick to set up. In less than 20 minutes, 3 times a week, you can carry out sessions that will allow you to strengthen your muscles. What's more, there's no risk of injuring yourself in the process. Electrostimulation can also relieve pain.
Another advantage is that you can work the whole abdominal girdle, not just the back. To make sure you don't get bored of your sessions, we also have a number of videos for you to watch on our YouTube channel. In this article, you can also find out how to do a sit-up session.
Corebelt electrostimulation belts are particularly suitable. They allow you to work the whole abdominal belt thanks to their electrodes located on the stomach and also on the back.
So, are you ready to do everything you can to strengthen your back and avoid injury?
