Back Strengthening Exercise: Why Less can sometimes be More!

When most of us think of back strengthening exercise we imagine those big bulky bodybuilders we see on t.v. doing the clean lifts with huge barbells throwing them on the floor and watching them bounce.

How about those same guys using the back extension machine in the gym with 200 lbs on it going from a deep flexion forward to a back hyper-extension.

These exercises are what they say; back strengthening exercises, but they are working the superficial or surface muscles.

That's why these guys look so huge and blown up like the incredible hulk!

What this means is we may be strong on the surface but weak beneath the surface. Now doesn't that seem shallow!

The back has a complex set of upper, lower, deep internal and external muscles that are needed to stabilize and support it.

If these muscles are unbalanced by being tight or weak it can cause much undue stress and strain on the vertebrae that make up the spine.

This is why it is so important that your back strengthening exercise routine involve all the layers of muscles, most importantly beginning with the deep internal stabilizing muscles.

Pilates-based exercises are ideal because they are training the deep transverse abdominal muscles, as well as the internal and external obliques that help to support and stabilize the spine.

Once the back is stable and protected then you can begin your back strengthening exercise for the larger more superficial muscles.

One of the best ways to feel the transverse abdominal muscles working is to exhale when you are exerting a force on your muscles, or when you are at the hardest part of a lift or push or pull.

By expelling the air through your mouth as you perform a back stretching exercise you will, in turn contract the abdominal muscles which support and protect your back from the intense load.

Before beginning a back strengthening exercise program ask yourself what you are trying to accomplish and how much time you are willing to devote to your exercises.

Are you preparing to play golf or tennis, improve your bowling scores or swim stroke?

Maybe you want to be able to pick up your children or grandchildren without pain. Or maybe you just need a back strengthening exercise program to keep your spine healthy and pain free.

Starting a Back Exercise Workout

A warm-up can include doing some Pilates based mat exercises to warm up and prepare those deeper muscles for the stabilizing work they are about to perform.

The new Pilates ebook offered here gives you over 40 pictures with detailed descriptions of mat exercises to get you started right.

This back stretching exercise will help to warm up the spine and work the abdominals.

The swimming exercise on your stomach extending opposite arm and leg is another good warmup exercise to stabilize the back and prepare the abdominals.

It is also a good back strengthening exercise in itself.

For most people with back pain just beginning a back exercise workout seems like a daunting task.

Just remember that movement is healthy for the spine and provides lubrication and nutrition to the intervertebral discs. These discs act as shock absorbers for the vertebrae making up the spine.

I like to mountain bike and if I didn't have shocks under my handlebars I would jar myself silly bouncing over all the rocks and tree roots here in the desert. The discs between the vertebrae in your spine are like those shocks. They are full of fluid and protect the bones from rubbing and grinding on each other when you move.

If these discs flatten out or get pinched between the vertebrae they won't be of any help, and so you will be left with a big pain in the back! It is important then to practice a safe and healthy back exercise workout to protect the spine and these discs from being pulled out of line and pinching.

Before beginning your new back exercise workout you should check with your physician regarding any exercises that are contraindicated (meaning you should not do them).

Some of these exercises may involve flexion or extension of the spine, rotation, and side bending can also cause undue pain for people with specific acute or chronic back conditions. Your physician may also suggest that you stop if you are feeling any specific signs and symptoms.

The recommended frequency of your workouts should begin with 2 - 3 times per week with a progressive increase as appropriate.

Pilates-based exercises are important to your back strengthening exercise workout because they focus first, on the deeper postural stabilizing muscles, and then you can begin to focus on the larger and more superficial mobilizing muscles.

1. Pilates exercise uses mental focus to increase muscle efficiency and control.

2. Pilates teaches you how to become more aware of your own neutral spine positioning and correct posture.

3. Pilates exercises develop the deep muscles of the low back and abdomen to help realign the spine and support this posture.

4. Pilates use of breathing will promote your own concentration and and centering to support your back strengthening exercise.

5. Pilates exercises create length, strength, and flexibility in the muscles that are important to use when you are physically active.

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