With our modern lives becoming more and more sedentary, more time spent sat in chairs or the car in the wrong position and less and less time exercising it’s no wonder that our whole bodies not just our backs that are getting weaker and therefore becoming more susceptible to injury.
The first thing to keep in mind is that if you’re overweight this increases your risk dramatically and it’s the first thing you should address. This is obviously achieved through increased activity and exercise.
If you do currently suffer from back pain that you’ve had checked out and passed for exercise or you just want to increase you back strength generally here are some exercises that should make up the back bone of your back workout routine.
Dead lift: One of the true classics of weight training, if perform with the correct technique it will increase your lower back strength no end.
Bent Over Row: Another classic, works your upper back primarily and your lower back isometrically, try these after a hard set of dead lifts for a lower back killer.
T-Bar Row: Much the same as the bent over row, but targets more of your middle back due to the close grip, check out my demo for how to set up the T-Bar Row in your gym.
Chin Ups: A great test of back strength. If you can’t work with your own body weight then you need to practice and until you can do 12 body weight wide grip chin ups you’re back is not strong enough.