8 Most Effective Exercises to Protect your Back Against Injury

Want to know the most effective exercises to protect your back from injury? Read on below to discover the top exercises that you can do to prevent this common but painful ailment.

We all know how important it is to take care of our backs. But with the hustle and bustle of everyday life, it’s easy to let back care fall by the wayside. And when we don’t take care of our backs, we’re putting ourselves at risk for injury.

Effective Exercises to Protect your Back Against Injury

There are a number of exercises you can do to help protect your back against injury, but some are more effective than others.

It’s important to find exercises that work for you and that you can do regularly. Here are some of the most effective exercises to protect your back against injury:

Read More: 5 Best Exercises for a Strong Lower Back (Guard Against Injury and Pain)

1. Exercises to Protect your Back Against Injury – Pelvic Lifts

No matter your age, pelvic lifts are a great way to strengthen your core muscles and protect your back from injury.

To do a pelvic lift, start by lying on your back with your knees bent and feet flat on the floor. Then, tighten your abdominal muscles and gently lift your hips off the ground. Hold this position for a few seconds, then slowly lower your hips back down to the floor. Repeat this exercise several times, building up to ten repetitions per set.

Source: Scott Webb on Unsplash

2. Exercises to Protect your Back Against Injury – Bird Dogs

Bird dogs are another great exercise for strengthening your core muscles and protecting your back.

To do this exercise, start by getting on all fours with your hands directly below your shoulders and knees under your hips. Then, simultaneously extend your right arm and left leg outwards, maintaining a straight line from your head to your toes. Hold this position for a few seconds, then slowly return to the starting position. Repeat with your left arm and right leg, building up to ten repetitions per set.

3. Exercises to Protect your Back Against Injury – Back Extensions

It’s also important to focus on strengthening your back muscles. One great exercise for this is back extensions, which can be done using either free weights or a machine at the gym.

To do this exercise, start by lying on your stomach with your hands at your sides. Then, slowly lift your upper body off the ground, keeping your neck in a neutral position. Hold this position for a few seconds, then slowly lower yourself back down to the starting position. Repeat, building up to ten repetitions per set.

4. Exercises to Protect your Back Against Injury – Hip Bridge

Hip bridges are another excellent exercise for protecting your back from injury.

This exercise requires that you start by lying on the floor with your knees bent and feet flat on the floor. Then, lift your hips off the ground while keeping your shoulders on the floor and maintaining a straight line from your head to your knees. Hold this position for a few seconds, then slowly lower yourself back down to the starting position. Repeat, building up to ten repetitions per set.

5. Exercises to Protect your Back Against Injury – Wall Sits

Wall sits are an excellent exercise for strengthening and stabilizing your core muscles. Your back will also be engaged during this exercise, making it a great choice for protecting your back from injury.

To do a wall sit, start by standing with your back against a wall with your feet shoulder-width apart. Slowly slide down the wall until your thighs are parallel to the ground, keeping your back against the wall. Hold this position for a few seconds, then slowly slide back up the wall to the starting position. Do several repetitions, building up to ten per set.

Source: Photo courtesy of CrossFit Inc.

6. Exercises to Protect your Back Against Injury – Dead Bugs

Another great exercise for protecting your back is the dead bug. What makes dead bugs unique is the fact that they work to strengthen your core muscles and your hip flexors, which helps to protect your back from injury.

To do this exercise, lie on your back with your knees bent and feet flat on the floor. Then, tighten your abdominal muscles and slowly lower one leg to hover just above the ground while extending your opposite arm outwards towards the ground. Hold this position for a few seconds, then slowly return to the starting position. Repeat with the other leg and arm, building up to ten repetitions per set.

7. Exercises to Protect your Back Against Injury – Bird Crawls

It is also important to focus on flexibility and mobility when trying to protect your back from injury. One great exercise for this is bird crawls, which help to stretch and strengthen your core muscles, as well as improve flexibility in your spine.

To do this exercise, start by getting on all fours with your hands directly below your shoulders and knees under your hips. Then, move forward by simultaneously pushing off with your hands and feet, keeping your back straight and hips low. Repeat, building up to ten repetitions per set.

8. Exercises to Protect your Back Against Injury – Side planks

Finally, make sure to incorporate side planks into your exercise routine. Side plank is an excellent exercise for strengthening the muscles that support your spine and back, which will help to protect your back against injury.

To perform a side plank, start by lying on one side with your legs straight and stacked on top of each other. Then, lift your body up so that you are resting on your forearm and side, keeping your shoulders stacked directly above your elbow. Hold this position for a few seconds, then slowly lower back down to the starting position. Repeat on the other side, building up to ten repetitions per set.

Final Thoughts

So there you have it – some of the most effective exercises to protect your back against injury. Whether you’re just starting out or are an experienced fitness enthusiast, be sure to add these exercises into your regular routine and enjoy a healthy and pain-free back for years to come!

Remember to always consult with your doctor or healthcare provider before starting any new exercise regimen, especially if you have a history of back pain or injury. If you are new to exercise, it is also important to start slow and work your way up gradually to avoid injury or pain. Be sure to warm up and stretch properly before starting, and listen to your body to avoid injury. And most importantly, have fun and enjoy the benefits of a happy and healthy back!

Read More: Lower Back Workouts to Get Strong and Prevent Injury (RX, Scaled and Beginner Options)