Taking Proper Care of Your Back

The bodies of men and women are differently made. Thus, when it comes to achieving the goal of fitness, men and women should perform different exercises. Here you will find out more about the importance of exercising your back, as well as the different types of back exercises meant for both men and women.

For men, the simplest back exercises are cable row, pull ups and the ones done with dumbbells. Dumbbells can be used to do exercises like single arm row and lying bent over rows.  These are easy to pick up and can be continuously done over a long time. For muscle growth, weight load should be consistently increased for maintaining higher resistance. In fact, these small tips need to be kept in mind because different back exercises target different regions of the back. For women, chin ups, lat pull downs and dead lifts are the most popular back exercises.

If getting rid of lower back pain and muscle growth is not the aim, the above suggestions exercises may not be advisable. Lower back pain is a common and serious problem. Therefore it is important to discuss the back exercises which can help people deal with back pain issues.

Lying Hamstring Stretch is the most recommended exercise for people looking to avoid lower back pain.  It can be easily practiced at home. What is needed is a small towel which should be kept on the floor over a mat right under the lower back, while you are in a lying position. The left leg should be kept straight with the toes stretched and the right leg lifted up. Gradually the right leg should be brought to normal resting position and the process should be repeated with the left leg. This exercise stretches the hamstring and the thigh muscles. This process should be done for about 30 seconds. The exercise should be repeated in sets of three.

The cat & camel stretch exercise also helps ease pain of the lower back to a great extent. It can be repeated 10 times as a set. The positions assumed in cat and camel stretch are quite similar. One needs to assume a four-legged posture with hands aligned with shoulders and knees with hips. In cat stretch, head is dropped down and hips lifted to the middle of the back for about 5 seconds. The camel stretch involves the head and hips being raised up and the stomach dropping towards the floor.

It takes a lot of determination to practice back training regularly because it can be quite exhausting both physically and mentally. One should always follow a warm-up regime before starting the back exercises. Three to four sets of exercises can be practiced on a regular basis for strengthening all regions of the back. Doing lower back exercises regularly can help you get rid of back pain totally and permanently.