Simple Exercises To Prevent Back Injury
A back injury is just a pain in the… well back. How can you avoid back injuries? By using proper ergonomic movements and by wearing support aids such as back support girdles or back support braces when doing heavy lifting. However, there is no doubt that having good core and back muscles will help prevent injuries. Here are a couple of recommended exercises by professional trainers that you can do in the comforts of your own home that will help with back strengthening.
Exercise: Bent over row
Equipment: A packed travel suitcase
Steps:
- With a suitcase in front of you, stand with your legs slightly shoulder width apart.
- Bend at the waist with your knees slightly bent but keep your back flat.
- In this position, grab the suitcase with both hands and allow your arms dangle to the floor. This is the start position.
- Lift the suitcase to your chest and squeeze the shoulder blades when lifted at the highest at the point.
- Return to the start position and repeat.
This exercise is good for your trapezius muscle while working the latissimus dorsi and lower back as well.
Exercise: Zercher Squat
Equipment: A weighted bar
Steps:
- Place the bar across your arms and settle it in place by bending your arms so that it is in the crook of your elbows.
- Stand with your feet shoulder width apart with knees slightly bent with your back straight. This is your starting position.
- Lower yourself by squatting down until your thighs are parallel to the floor.
- Lift yourself back up to the starting position and repeat.
This exercise works your lower back along with the hamstrings and quadriceps.
While there are items such as back braces and girdles to help support the back, these are just aids. Nothing replaces exercising to strengthen your muscles to prevent injury. These are some simple exercises to do with items you can find in your house easily so there are no excuses not to do them.
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