Summer Exercises for a Healthy Back

Healthy, strong back muscles help to support the spine, improving posture and providing better overall back health. However, you don’t have to be a weight lifter to build toned, healthy muscles in your back. The following warm weather exercises will help you strengthen and tone your back muscles in no time. But, please be sure to speak with your doctor before starting any type of exercise regimen.


Water Exercise: Swimming


Swimming is a popular form of low impact aerobic exercising that is easy on the spine, yet builds back muscles. Swimming is one of the few aerobic exercises that puts practically no impact on the spinal structures since the water supports the body. Even if you have osteoarthritis or other forms of severe back pain, light swimming might be a good therapy and muscle toner.


Water Exercise: Rowing


Few exercises strengthen your back quite like rowing. Whether you choose to work out on a rowing machine or a boat, rowing provides a thorough workout because it trains almost every muscle in your body. Not only does rowing tone your upper and lower back, but it also strengthens your shoulder muscles to help with posture.


Floor Exercise: The Superman


This exercise is strictly for toning, not for aerobics, and you can do it without any special equipment. Simply lie flat on your stomach with your arms straight out in front of you. While keeping your legs and arms straight, lift the opposite arm and leg off of the ground as high as possible so that only your torso and pelvis are still on the ground. Hold for a few seconds and switch sides. Do three sets of 12-15 reps for a good toning session.


Floor Exercise: Plank


This is another floor exercise you can do at home. Lie face-down while resting up on your forearms. Keep your palms flat on the floor and tuck your toes downward. Push up off the floor, rising up on your toes, elbows, and forearms so that your back is in a straight line from head to heels. Hold for 30 seconds, eventually working up to 2 minutes.


Again, before you start any exercise program, check with Dr. Sharma to be sure you are healthy enough for the workout. Once you’ve been given the go-ahead, select your favorite exercise(s) for a stronger, healthier back.