Top 5 exercises for a strong back

One of the most common musculoskeletal injuries seen at Phillip Island Massage Therapy are overuse injuries of the Lumbar and Thoracic spine. You can help minimise the risk of developing these musculoskeletal imbalances by following an exercise plan that focuses on strengthening the back muscles and increasing core strength. Below are examples of our favourite top five back strengthening exercises:

Barbell Deadlift

1. Stand at about shoulder width apart in front of a barbell placed on the floor and grasp the barbell with an wide overhand grip. With your knees slightly bent, lift the barbell by extending at hips until standing up straight.
2. Squeeze shoulder blades together at the top of the movement.
3. Lower the barbell back to the front of feet by slowly bending at the hip back to the original position.
4. This exercise should be performed in a slow and controlled manner.

Complete 3 sets of 10 reps

Planks

1. Start in a push-up position
2. Lower yourself onto your elbows so that your forearms are flat against the floor.
3. With your body completely straight like a plank, draw belly button up to your spine and hold this position for as long as you can. Don’t forget to take big deep breaths throughout the exercise.

Complete 2 sets, holding the position for as long as possible each time.

Alternating Superman’s

1. Lie straight down on the floor with your arms extended in front of you.
2. Slowly raise one arm off the floor and at the same time slowly raise your opposite leg off the floor and hold for two seconds.
3. Slowly lower your limbs back to its original position and repeat with the opposite arm and leg.

Slow and controlled is the key with this exercise. Complete 2 sets of 15 repetitions each side

---

Bent Over Barbell Rows

1. With knees bent and torso bent at the hip grasp the barbell with a wide underhand grip.
2. Keep spine neutral with belly button drawn in.
3. Pull barbell up towards your belly button and hold then slowly return until arms are extended down to the original starting position.
4. Slowly breath in as you bring the barbell up and slowly breath out as you lower the barbell down back to starting position.

Complete 3 sets of 10 reps

Seated Row Exercise

1. Sitting on the seated row machine place your feet securely on the platform and lean forward to grasp the V-bar handles using an overhand grip.
2. Lean back slightly maintaining a neutral spine with your chest protruding and your arms extended. Have your torso at a 90 degree angle to your legs with knees bent.
3. Keeping your shoulders back, slowly pull the V-bar back towards your torso bending elbows and breath in as you squeeze your shoulder blades back and down together.
4. Extend your arms slowly as you breath out and return to the orginal starting position.

Complete 3 sets of 10 reps