To strengthen your back, focus on calisthenics (bodyweight exercises) that train the upper back, lower (lumbar) back and your core!
Core exercises work and strengthen the muscles of your torso that support your spine and allow efficient twisting and turning movements and improve posture.
Here are some great bodyweight excercises for this:
Pullups - The number one upper back exercise that you can perform.
You will need a fixed chinup or pullup bar or a bar that is door frame mounted.
Grab the bar with an overhand grip, palms facing away from you, pull until your chest meets the bar, pause briefly and then slowly lower your body as you resist.
Use a chair to “cheat” until you become strong enough to perform your pullups without it.
Planks - Start facedown on the floor supported on your forearms with your palms flat on the floor.
You should be supported only by your toes, elbows, and forearms and your back should maintain a straight line from your head to your ankle.
Hold this plank position for 30 seconds, eventually working up to 2 minutes.
Pushup Variations - While pushups are thought of as chest exercises, they are also excellent for your upper back, especially if you change the angle of the movement!
Find a sturdy chair, bench or platform and place your feet on this surface as you perform your pushups.
By elevating your feet you will shift the focus of the movement to your rear deltoids and upper back.
You can also use an inflatable exercise ball to increase the angle and difficulty and add the need to stabilize your body.
Side Planks - Lie on your side with your feet together and one forearm directly below your head and shoulder.
Tighten your core and raise your hips until your body is straight from head to feet, you should be supported by only your forearm and elbow and your “stacked” feet at the ankles.
Straighten the arm not supporting your body up above you until it is perpendicular to your torso.
Hold this position without letting your hips drop for 30 seconds and work up to two minutes.
Repeat on the opposite elbow and side.
Bridges - Also known as hip raises, start on your back with your knees bent and your feet flat on the floor directly below your knees.
Place your forearms and palms face down at your sides to steady your body as you raise your hips of the floor so that your body forms a straight line from your upper shoulders to your knees.
Pause briefly at the top and squeeze your buttocks, then slowly lower your body back to the floor and repeat.
The Superman - The superman is back extension exercise that works the entire posterior chain from shoulders to hamstrings.
The movement looks simple but is surprisingly challenging.
Start face down on your stomach and extend your arms in front of you and legs behind you as though your are flying like superman.
Tighten your entire core and lift both arms and legs off the floor and hold for 30 seconds and work up to two minutes.
So there you go,
Soon you'll be as strong as an Ox!
Health, Fitness, & Wellbeing Fanatic, Certified Nutritionist, Successful Leadership Coach, Author, Blogger, YouTuber, & Traveller Fun loving, Don't take life too serious, Meet new people everyday kind of guy! Personal growth and Development addict!