What is QI Back & Spine Clinic?

QI Back & Spine Clinic is a team of medical professionals who are dedicated to diagnosing & treating severe, chronic or acute back and spine conditions by non-surgical methods. Diagnosing the root cause of back and spine conditions is always the first step in medicine. We use a multi-disciplinary approach to accurately diagnose the cause of back pain because the more accurate the diagnosis, the more precise the treatment. We believe that it is essential to reverse the underlying cause of back pain and not just temporarily suppress the symptoms.

How do you diagnose the root cause of back pain?

An accurate diagnosis is critical as 85% of back pain cases are termed ‘non-specific’. Your back pain can be due to a neurological, systemic, structural or mechanical dysfunction. We are amongst the first to use a diagnostic approach that covers all these aspects. We use non-invasive technology that isolates the spinal structure. The controlled guided movements test and measure the strength and mobility of the spine. We can therefore identify the root cause of your back pain and prescribe further course of treatment.

What technology do you use? Is it non-invasive?

The machines we use are non-invasive biofeedback devices. They hold and support your body in fixed positions and then measure your functional ability during movements. They allow us to get a clear understanding of your spinal muscle tissue.

Who are QI spine specialists?

Our spine specialists are doctors with a specialisation in spinal disorders post a 4-year clinical degree in physical medicine or physiotherapy. They are specialists in the prescription of mechanical medical movements. Their expertise is dedicated to the reversal of spinal disorders and to promote mobility & function.

Treatment

Back Strengthening Exercises at Home

QI Spine Clinic, 2 months ago

Back pain got you feeling down? Don’t fret! These top 10 back strengthening exercises will have you feeling like your old self in no time. Build strength, improve posture, and reclaim your back!

Why Do You Need Back Strengthening Exercises?

In the gym mirror, you see muscles that show your progress and boost your confidence. Yet, true muscle development needs work on your back muscles. Your back is key to overall symmetry. So, don’t just focus on a V-shaped torso. Consider muscles like the latissimus dorsi, traps, and rhomboids. Neglecting your back muscles harms your body’s alignment. It can cause rounded shoulders and neck and shoulder pain. However, back strengthening exercises or spine strengthening exercises can help you avoid this. Here is what else they can do:

Improve Your posture

Good posture enhances confidence and well-being. Your posture is also facilitated by the muscles on your back, called spinal erectors. Exercises to strengthen your back and other posture correction exercises strengthen these muscles, preventing future slouching.

Get Rid of Back Pain

If you sit at a desk or drive for hours, you’re likely familiar with back pain. Regular back strengthening exercises will prevent you from getting cramps, improve balance, and even alleviate the chance of straining your back.

Improve Your Spinal Stability

For active individuals, a strong back boosts performance by assisting in efficient movements. Even if you do back strengthening exercises at home, it will benefit you by making everyday tasks easier. Don’t forget to focus on stability exercises for back.

Boost Your Metabolism

Want to boost your metabolism? Build more muscle through strengthening exercises for the lower back. Doctors say muscle burns more calories than fat. So, beefing up your back muscles can help. Do this two to three times a week to increase your calorie burning.

Best Exercises for Back Strengthening

Now, let’s take a look into the best exercises for back health:

1. Lat pulldown

The lat pulldown is a key exercise for a strong back. You can do it at the gym or with a resistance band.

Lat pulldowns mainly target the latissimus dorsi, a large muscle in the middle and lower back. Such lower back workouts also work the trapezius, rotator cuff, posterior deltoids, rhomboids, biceps, and forearms.

Directions:

Use a machine or resistance band. Sit with your thighs under the pad, hold the bar wider than shoulder-width, pull down to your chest, and keep your torso straight. Do 1-3 sets of 8-12 reps.

2. Back extension

Back extensions work your entire posterior chain, the back side of your body. Moreover, they are perfect for beginners. These work your back extensor or erector spinae muscles. They also engage the hamstrings and glutes, depending on the variation.

Directions:

Lie face down on an exercise ball. Your stomach should be in the center. You can also place your feet against a wall for more support.
Raise your arms above your head, aligned with your ears. Then, bend at the waist, lowering your body towards the floor. Lift your upper body and arms slowly to the sky until your shoulders are above your hips. Then, engage your core and glutes. Also, ensure your feet are on the floor. Do 1-3 sets of 8-12 reps.

3. Superman

The Superman exercise is deceptively challenging. It strengthens your lower back and needs no equipment.

Directions:

Lie face down, extend arms, lift both upper and lower body off the floor, hold briefly, and lower back down. Hold for 1 second. Then, lower back down slowly.
Do 1–3 sets. Do 8–12 reps in each set.

4. Reverse fly

The reverse fly builds key postural muscles for better health. Start with 5-pound dumbbells and gradually increase. If you have lower back issues, be careful. This move targets the rhomboids, trapezius and rear deltoids.

Directions:

Bend forward at the hips, hold dumbbells with palms facing each other, lift arms out, and squeeze shoulder blades. Do 1-3 sets of 8-12 reps.
Gently go back to the start. Do 1 to 3 sets of 8 to 12 reps.

5. Pull up

The unassisted pull-up is one of the classic back strengthening exercises at home. It demands strength and is challenging. If you’re not ready, use a pull-up band for support.

Directions:

Grab a pullup bar with an overhand grip. Put your hands wider than shoulder-width apart.
Lift your feet off the floor. Or, place them in the assist band.
Pull your body up until your chin crosses the bar, and then lower back down.
Do 1–3 sets. Do 8–12 reps per set.

6. Wood chop

The wood chop exercise targets your core, arms, and back. It’s a full-body movement. Start with a 10-pound dumbbell or medicine ball.

Directions:

Hold a dumbbell or medicine ball overhead. Rotate your hips left and move the weight in a sweeping motion from side to side.
As you rise, turn your body to the right. Keep your arms straight. Lift the dumbbell or ball explosively, but under control, above your right side.
Do 1–3 sets. In each set, do 8–12 reps on each side.

7. Good morning

The “good morning” exercise works out your lower back. It’s named after bowing to say hello. This exercise is advanced. So, start without weights to check your form before using a barbell.

Directions:

Place a barbell on your shoulders, behind your head. Then, stand with your feet apart at shoulder-width.
Bend at the hips, lower torso to parallel with the floor, and return to the starting position.
Do 1-3 sets of 8-12 reps.

8. Seated Row

Seated rows are excellent for targeting the middle back and rhomboid muscles.

Directions:

Sit at a rowing machine and grasp the handles.
Pull the handles towards your torso. Your shoulder blades should be squeezed together.
Slowly return to the starting position.

Seated rows are effective upper back exercises for improving posture and upper back strength.

9. Dumbbell Rows

Dumbbell rows are versatile exercises for a strong back that can be done at home.

Directions:

Place one knee and hand on a bench, hold a dumbbell in the free hand, pull it towards your hip, and switch sides.

Dumbbell rows effectively target the upper and middle back muscles and also work great as exercises for back pain relief.

10. Cat-Cow Stretch

The Cat-Cow stretch is one of the best mobility-based back muscle exercises for the spine that improves flexibility and relieves tension.

Directions:

Get on all fours using your hands. arch your back towards the ceiling (Cat) and then dip it towards the floor (Cow), moving smoothly.

As one of the best mobility exercises for spine, it is excellent for back pain relief and maintaining spinal health.

Conclusion

Adding these 10 top back strengthening exercises to your routine can boost your back’s health. These exercises for a strong back target different muscles, making them strong and stable. Be sure to do them correctly and often to see full benefits. You can do these at home or in the gym. Start today for a stronger, healthier back.

To achieve long-term spine health, the best practices include focus on regular exercise to achieve strength and flexibility, good posture, use of ergonomic furniture, proper lifting, staying hydrated, avoiding prolonged sitting, and incorporating stretching exercises into one’s routine.

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