Back extensor muscles: anatomy and best exercises

How a person feels depends largely on how healthy and strong the back is. And its good condition is greatly affected by the training of the muscles that form the muscle corset. In addition, a toned back will not only be strong, it will look much better than an untrained one. Within reasonable limits, physical activity is simply necessary. The best back exercises that will help pump it up and relieve pain, if any, can be found in this article.

The best back exercises

Why you need to train your back

If you think about what answer to give to the question indicated in the subtitle, then there are two main options, and both of them are correct. First, you need to train your back for beauty . It is much more pleasant to have an athletic and fit figure than a loose body with flabby muscles. This is what usually worries the majority of people inhabiting the planet. However, there is a second aspect - health . And it is much more important than the presence of muscle relief.

Back muscle training

The fact is that physical activity on the back is simply necessary - it will help train the muscles, and due to this, part of the impact experienced by the spine will be distributed to the muscle corset around the upper part of the skeleton and, accordingly, it will be easier for the spine to support a large body weight. Due to this, the risk of developing a number of back and spinal column diseases is significantly reduced.

A trained back looks beautiful

Contraindications

Despite the fact that reasonable physical activity is beneficial for the back, in some cases it may be contraindicated. For example, you should not perform exercises in the first stages of any spinal disease, as this can cause a deterioration in the body’s condition.

Attention! It is important to perform only those exercises that your doctor recommends. Improper physical activity can negatively affect the condition of the back and worsen the situation.

If the load is incorrect, the situation may worsen

Also, you should not perform gymnastics during exacerbations of a number of diseases. This may make the situation worse. It is also prohibited to do exercises if you have an elevated body temperature or a general negative health condition. You should also not exercise if you have ARVI, influenza, or other similar diseases.

A number of oncological diseases can also be an obstacle to back treatment with gymnastics. The thing is that any neoplasms negatively affect the body as a whole, and sometimes it is unknown how the body can react to exercise.

Oncological diseases are one of the contraindications

Anatomy of the back muscles

To know which exercises are best for the back and how to properly train this part of the body, it is recommended that you familiarize yourself with how it works, that is, study in general terms the anatomy of the back. In general, back muscle tissue is present throughout the upper back surface of the human body. Muscles can be divided into:

• superficial , which have two layers. These are the so-called latissimus and trapezius muscle elements, and the second layer is represented by the serratus and rhomboids, as well as the muscle that is capable of lifting the scapula;
• deep.

Back muscles

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Table. Muscles of the back area.

On a note! Also, all back muscles can be divided into three zones - the muscles of the lower back, trapezius and latissimus. The appearance of the back will largely depend on how pumped they are.

Causes

Quadratus syndrome can be caused by acute injuries such as heavy lifting or twisting of the torso while lifting. Pain can also occur when the back is in a bent position for a long time (for example, when working in the garden). The cause of the syndrome may also be a difference in limb length (when one leg is shorter than the other), which can be either congenital or acquired. But most often, quadratus muscle syndrome occurs due to prolonged static loads. It is very typical in this case for the development of this syndrome in people who spend most of their time at the computer, since the quadratus lumborum muscle is one of several muscles that are overloaded during normal sitting.

Aspects to know before you start training

The set of muscles located in the back area is the largest muscle group of the entire human body. Pumped trapezius muscles give your figure power, and the latissimus muscles will make your shoulders wider. It is important to remember that back exercises, which are performed in the gym in order to pump up this part of the body, are very traumatic. And if the load is given incorrectly, that is, very large at once, then there is a high risk of injuring the back and provoking the development of a number of pathologies.

If you exercise incorrectly, you can injure your back.

Attention! Incorrectly dosed load on the back muscles can cause the development of osteochondrosis, intervertebral hernias, etc.

That’s why you shouldn’t rush right off the bat – you need to load your muscles gradually, starting with the simplest basic exercises. This is especially true for those people who until some time were far from sports and led a sedentary lifestyle.

Back exercises

As for people who are not trying to pump up their back, but simply want to improve their physical fitness a little, then for them the load at first should be dosed. For those who already have a number of problems with the spine, it is better to consult a doctor about the possibility of playing sports. In the latter case, it is still better to exclude serious strength exercises and focus on physical therapy or back stretching. These types of physical activity can also improve the condition of your back, but will not aggravate the current situation.

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Rules and recommendations

It is important to remember that before you start performing a set of exercises recommended by your doctor, you need to do a warm-up that will warm up your muscles and prepare them for fruitful work. It will help increase blood flow to muscle tissue, stretch the ligaments and make them more flexible. The developed elements of the musculoskeletal system are much less susceptible to deformation and damage.

Advice! It is recommended to warm up the body and muscles not only before exercise, but also before work. For example, before starting work in the garden or dragging heavy objects.

Warm-up is an essential part of the exercises

It is important to carefully monitor the body's reaction to movements. If pain or severe discomfort occurs, it is better to stop exercising. If you have diseases of the spine, it is contraindicated to make any sudden movements - they can aggravate the condition.

Any load should be increased gradually. You can’t just rush right off the bat and try to complete the program to the maximum. It's better to gradually increase the number of repetitions or introduce more complex exercises over time than to try to do everything at once and end up with additional back problems. It is also worth remembering that you cannot expect instant results from gymnastics . The effectiveness of the exercises will appear fully only after some time.

The best strength exercises for pumping

Experienced athletes consider the six exercises described below to be the best for working the back. The first is the barbell row to the belt. It is basic and allows you to gain muscle mass. When performing deadlifts, you need to tilt your body at an angle of 45 degrees relative to the floor, keep your back straight, tensing your abs. The knees need to be slightly bent. Elbows in the top position of the arms are raised as high as possible.

Barbell row to the waist

Simple pull-ups with your arms placed narrowly on the bar are very helpful in pumping up your back. They will also provide stress on the arm muscles. To warm up your back muscles and prepare them for training, you can perform several so-called reverse flyes on the block. The main thing is to perform them slowly and with moderate load. The shoulder blades should be brought together as close as possible during the exercise. The muscles are also worked well when stepping with a barbell.

Reverse dilutions on the block

Important! It is important to perform steps with a barbell correctly! Otherwise, you can cause serious harm to your back.

In addition to the barbell, to pump up your back, you can use a fitball, on which you can perform several hyperextensions while lying on your stomach. In this case, the extensor muscles work great. The “flying superman” also gives a good load; it pumps up the lower back perfectly.

"Flying Superman"

Strength training with dumbbells

For those who are not ready to lift a barbell, we can recommend a set of exercises with dumbbells.

Step 1. The first exercise with dumbbells is the deadlift. It can only be performed if there are no back injuries. You need to place your feet shoulder-width apart, with your knees slightly bent. Next, take a dumbbell of a comfortable weight in each hand. They are located on the front of the thigh. Next, the dumbbells are lowered down, while it is important to ensure that the back is straight and there is no overload of the lumbar part. You need to look straight ahead. Next, you need to slowly return to the starting position.

Deadlift

Step 2. The second exercise is one-arm row. The most convenient way to do it is using a gymnastic bench. The left knee should be placed on it, and the hand should rest on it. The back should take a position parallel to the floor. You need to take a dumbbell in your right hand, which is then slowly raised by bending the arm at the elbow to body level. Then the dumbbell slowly lowers down. The exercise will need to be repeated on the right side of the body.

One arm row

Step 3: Bent rows will immediately work the left and right sides of your back. You will need to lie on your stomach on a gymnastic bench, positioning your body at a slight upward angle (from 30 to 45 degrees). You need to take dumbbells in both hands at once, and then lift them, bending your elbows, to body level and slowly lower them.

Lying row

Step 4. Next you need to do several approaches of the overhead pull-down exercise. For this, you will also need a bench, on which this time you need to lie with your back and hold dumbbells (1 or 2) with both hands. Feet should be placed on the floor. The dumbbell is initially located near the chest, and then slowly transferred behind the head until tension appears in the arm muscles. Elbows bent. Then the hands return to their original position.

Pull behind the head

Step 5. Raising your arms back will help pump up your upper back. It can be done while sitting on the edge of a bench. The body leans forward, the dumbbells are held in the hands and placed near the floor or under the knees. You need to bend your elbows slightly and you can slowly lift the dumbbells so that the trajectory of their movement resembles an arch. As a result, your arms should be fully straightened.

Diagnostics

There are a number of medical conditions that can lead to muscle spasms.

Symptoms similar to those of quadratus lumborum syndrome are:

• Trochanteric bursitis
• Root compression at the S1 level
• Osteochondrosis
• Intervertebral foramen stenosis
• Lumbosacral radiculitis
• Cauda equina syndrome
• Ankylosing spondylitis
• Scoliosis
• Arthrosis
• Rheumatoid arthritis
• Weakened abdominal muscles
• Diverticulosis
• Endometriosis
• Uterine fibroids
• Uterine prolapse
• Pelvic inflammatory disease
• Kidney infections
• Urolithiasis disease
• Urinary tract infections

Due to similar symptoms, it is necessary, first of all, to exclude these diseases using instrumental (radiography, MRI or CT, ultrasound of the pelvic organs) and laboratory research methods. After excluding other possible genesis of the pain syndrome, the presence of quadratus muscle syndrome can be assumed. Typically, a physical examination is sufficient to diagnose this syndrome. There is pain on palpation of the affected muscle and increased pain when turning the body and the presence of painful trigger points, especially in the area of ​​attachment to the 12th rib (palpation of this area causes pain in the quadratus muscle). In addition, the presence of lateral paravertebral spasm is characteristic.

Exercises against back pain

If a person suffers from back pain, there are several simple exercises that can improve its condition without injuring this part of the body. They are also suitable as a simple morning exercise and warm-up.

The first is called “Hunting Dog Pose.” To perform it, you need to sit on all fours, keep your back straight, tensing your abdominal muscles. And then you need to move your left arm forward and your right leg back, or vice versa. Limbs should be straight and parallel to the floor. The position is held for 10 s. This exercise perfectly works almost all the back muscles. It is recommended to do 5 repetitions.

Hunting dog pose

Great exercise and side plank. It’s also simple to perform - you need to lie on your side, resting on one of your elbows located directly under your shoulder. Next, you need to lift your body off the floor so that you get a straight line from head to knees. You need to stand in this position for 10 seconds. It is also recommended to do 5 repetitions.

Side plank

The third exercise is upward crunches, but slightly modified. You need to lie on the floor and place one leg so that it is bent at the knee and rests on the floor near the buttocks, while the other is extended forward. Hands are placed between the lower back and the floor. Next, you need to raise your head and shoulder girdle above the floor level and stay in this position for 10 seconds, then returning to the original state.

Crunches up

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Exercises in water against back pain

Simple exercises that you can do in the pool will help with back pain.

Step 1. It is recommended to perform 12-15 kicks in the water. In this case, the abdominal and back muscles work well. During the exercise, one of the legs rises as high as possible in the water.

Swing your legs in the water

Step 2. You need to march in the water, carefully bending your knees alternately.

Marching in the water

Step 3. You can lift weights in the water by placing them on the shoulder girdle and performing squats.

Lifting weights in water

Step 4. The “superman” stretches his back well in the water. You need to perform it while leaning on the side of the pool.

Is exercise the key to health?

The lower back is the most vulnerable part of the entire human back. It experiences significant stress during any action - it doesn’t matter whether a person is sitting or walking somewhere. And what can we say about those moments when you have to endure some kind of hardship. Pregnant women experience particular stress on the lower back - it has to support the weight of not only most of the person’s body, but also the unborn child in the womb.

Load on the lower back when lifting weights

The lumbar spine consists of 5 large vertebrae . It is in this part of the back that the connection between the higher part of the spine - the thoracic region - and the sacrum occurs. In normal condition, the spinal column in the lumbar region has a slight bend, but given the fact that a person is now almost always in a sitting position (both at work and at home), this bend is often in the wrong position. Because of this, pain and discomfort often occur in the lumbar region.

Lumbar spine

It is also important to remember that the spine contains the bulk of the human nervous system, and the main support of the body is supplied with a large number of nerve endings. This area contains a large number of complex connective elements, flexible joints, and a complex circulatory system, all of which can be easily damaged. However, back pain can also occur due to weak muscle tone in this area.

Table. The main causes of back pain.

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Anatomy of the back muscles

Lower back pain does not pose a threat to human life, so few people seriously think about the need to constantly prevent back conditions. Usually people use some pharmaceutical drugs or traditional methods to relieve pain. But these remedies, as a rule, only relieve pain, but do not improve the condition of the back. And thus, over time, the pain will become more and more intense, and it will be very reluctant to leave.

On a note! There are two ways to cope with back pain that do not involve the use of medications. This is a visit to a chiropractor , as well as performing a series of exercises that will help improve the condition of the lumbar region.

Special exercises will help cope with back pain

Often, a person experiencing lower back pain performs some exercises recommended by a doctor. But then, as soon as the pain syndrome subsides, he simply gives up regular training. But this is a fundamentally wrong decision. If you constantly put stress on your back, you may not encounter discomfort and diseases of the spine at all.

Correct and incorrect posture

Functions of the trapezius muscle

The functions of the trapezius muscle provide movement and static movement of the shoulder, scapula and neck. For example, we use this muscle if we want to straighten our shoulders and straighten our neck, or when we bring our shoulder blades together and throw our head back, or when we move our shoulders up and down and back and forth. While walking, we swing our arms, and the muscle works dynamically, and if we are sitting at a computer, it works statically. And even when we just stand with our arms down, the muscle also works to provide an anti-gravity effect. By the way, precisely in order to relieve tension and relieve the trapezius muscle, we automatically fold our arms on our chests or put them in our pockets.

Speaking about the anti-gravity function of the trapezius muscle, it becomes clear why, when working at a desk, you need to make sure that your elbows are not suspended - otherwise the weight of your arms will cause overload. And, if this is repeated day after day and continues for many hours, then the appearance of pain cannot be avoided. This is about the cause of pain in the trapezius muscle. The same can be said for driving – your elbows should not be hanging.

The “cervical” function of the trapezius muscle provides turns and tilts of the head. Therefore, the monitor and TV screen should be located directly in front of us. This will also prevent the development of pain and pathology. And, by the way, the habit of holding the phone with your ear also causes pain in the trapezius muscle.

Back workout for girls

Women's back muscle structure is exactly the same as men's, so they can do exactly the same exercises for their back muscles. You just need to take into account your level of training and use lighter weights. Women who only want to strengthen their back, and not develop relief, can generally stop at entry-level exercises - plank, pump, exercises on a fitball, etc. If you want to develop your back even more, then hyperextensions, bent-over dumbbell rows, dumbbell bend-overs, etc. are mandatory. Developed back muscles make it possible to more effectively develop the muscles of the legs and buttocks, making the waist visually narrower and the figure more harmonious and attractive.