Category Weight Training

Core exercises are good for you and whether you knew it or not, your BACK is part of YOUR core

Who’s got back issues besides me? Anybody, or am I the only one? Our back is literally our foundation and everything seems to flow from it. So it stands to reason that we are not only obligated to protect it but to strengthen it as well. As we get older it’s even MORE IMPORTANT to be building not only a strong back but a strong core as well.

Our Core: What Is It?

Core exercises are an important part of any fitness regimen but do you even know WHAT the core muscles are? Let me tell you. Your core muscles include your pelvis, abdominal muscles, and your back, which includes uper and lower back. Basically your core is your TRUNK.

Strong core muscles make it easier to do many activities, such as shoot a bow, get dishes down from the cabinet, put jeans on, and even bend down to tie your shoes.

A Strong Back And Core Is Important For Everyone

Strong core muscles are also important for athletes, as well to day to day life activities.

Weak core muscles can lead to fatigue, less endurance, and injuries.

Back Exercises That Strenthen Your Core

I have had a bad back for years.

Back in ’94 I ruptured two discs at the ripe old age of 30 and back then I refused to slow down. I kept biking 24 miles a day and running stairs and working out.

I literally couldn’t stand up and had to go through physical therapy and be put on pain meds. Plus, I had a 3 and 5-year-old with no family around because we lived on a military base 23 driving hours away.

I was soooooo dumb for being sooooooo stubborn.

After 3 months of physical therapy AND taking a hiatus from the torture I was forcing my body through, I gradually began to improve.

During that time, and even now, I have certain exercises that I do weekly to not only strengthen my back muscles but to also strengthen my core. As I’ve gotten older I’ve learned that a strong back is important in order to live a healthy, active life with my family.

Below is a list of exercises I do each week, on back day, to make my back stronger and keep it flexible.

The Lat Pulldown

The lat pulldown is a great exercise for giving you not only a strong back but also that nice V-shaped back. Normally I do 4 sets of 12-15 and I start with 50 pounds and then gradually add on with each set.

The Seated Row

The seated row is another powerful exercise to strengthen your back and core.

Obviously, you have to have a machine to do this one but any gym has one and they are easy enough to do at a beginner level. My routine with this exercise is 4 sets of 15, adding weight with each set.

TRX Pullup

Another great workout exercise, and perfect for a beginner level, is the TRX Pullup.

Basically, the TRX pullup is just leaning back, almost parallel to the floor, and I said ALMOST.

Keeping your body straight and your head in alignment with your body, you pull yourself up and then lower back down.

You are pulling up YOUR body weight. Each time I do this I immediately feel it in my biceps and back muscles. I do 4 sets of 10 and usually do this as a warm up for back day.

One Arm Dumbbell Row

Another favorite exercise, and one you can do at home with free weights, is the one-arm dumbbell row.

This exercise is done with any size dumbbell and is basically just a down and up motion, bending at the waist and securing yourself on a bench or solid surface. I do 4 sets of 10, gradually increasing weight with each set. It’s perfectly fine to maintain the same weight with all four sets.

What I Have Learned

What that experience of the ruptured discs taught me was this:

1. Don’t be dumb/stubborn when it comes to letting your body rest when you get injured;

2. It takes less time to recover when you take the time you need and MORE time to recover when you don’t,

but most importantly

3. EXERCISE and STRENGTHEN your back and core. The only way to is through.

I’ve always been stubborn and at the time was hell-bent on proving that no injury was going to keep me down (that 30-year-old mentality) and honestly, it took years of working out AWAY from me because after I did recover I was too scared to jump back in that saddle.

Moral To This Story

Listen to your body and listen to the ones who know more than you.

That said, you know your body better than anyone.

Be smart, be safe, but more importantly be healthy ❤.