Back exercises in 15 minutes a day (2024)

FAQs

What happens if you workout back everyday? ›

Doing back muscle workouts every day is generally not recommended. Like any muscle group, the back muscles need time to recover and repair after intense exercise. Overtraining the back muscles can lead to muscle fatigue, increased risk of injury, and diminished performance over time.

When you lift weights and do back exercises to improve daily function, enhance muscle tone and create a leaner look, aim for two to three workouts that focus on your back weekly. Leave at least 48 hours between back training sessions; you get results when your muscle fibers have a chance to recover and repair.

The best exercise for back muscle development is the classic Barbell Deadlift. It hits the traps, lats and lower back all in one exercise, and it can be overloaded to boost back development.

You can experience overreaching after several consecutive days of hard workouts. Past this point, you will begin to experience overtraining syndrome as you train without resting. Many athletes take this decline in performance as a reason to train harder.

Depending on what back exercises you choose, 5-7 exercises may be enough for back day. You want to choose a range of movement patterns to build lean muscle mass.

1. Acetaminophen (Tylenol) 2. Ibuprofen (Advil and Motrin)

Fortunately, gentle stretches can counteract the effects of sitting to offer some temporary relief to lower back pain. Stretching elongates muscles, helps relieve stiffness and improves range of motion. Give these a try. Before you begin, talk to your doctor before stretching if you've had hip or back surgery.

Lower back flexibility exercise

Lie on your back with your knees bent and your feet flat on the floor (A). Tighten the muscles in your belly so that your lower back pulls up, away from the floor (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (C).

EXERCISE 1: Bent-arm barbell pullover

This machine works very well as a first exercise for a back routine because of how it stretches your whole upper body, especially the lats. I feel that this exercise serves as a good warm up exercise to get your back ready for heavy lat pull downs and bent rows.

Exercises to avoid if you are dealing with lower back pain

Full-range sit-ups: These can put excessive strain on the lower back, potentially worsening pain. Heavy squats: Deep squats with heavy weights can compress the spine and exacerbate lower back issues.

Is walking good for back pain? ›

Walking engages and stretches the muscles and ligaments surrounding the lower back, such as the hip flexors, gluteal muscles, and hamstrings. Stretching these muscles relieves muscle tension and stiffness, reducing lower back pain.

THE 'KING' OF ALL EXERCISES.

1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something that most people can do anywhere, anytime, with no equipment other than a good pair of shoes.

L'Italien recommends the "big three" exercises developed by Dr. Stuart McGill, an expert in spine biomechanics at the University of Waterloo in Canada. They are the curl-up, the side plank, and the bird-dog. "These exercises engage all the important muscles needed to improve spine stability," says L'Italien.

Back exercises boost flexibility and range of motion. When we focus on making our backs work as effectively as possible, we're ensuring that every movement we make is a careful movement that allows our muscles to move naturally without restriction. Lack of flexibility is one of the biggest causes of injury!

Having said that, recovery is a crucial part of muscle growth, so it's not wise to work the same muscle group on back-to-back days. In fact, you should allow at least 48 hours of recovery between working muscle groups, says Milton. This allows your muscles to repair and adapt so they become stronger.

Spending your whole day in the gym isn't necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.