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Live Long and Prosper 🖖 exercises for the back?

paltatomate

paltatomate

Bluelight Crew
Joined
Oct 7, 2022
Messages
11,074
Hi.

Any recommendations for exercises to strengthen one's back? I know core work is good for back, too, but I need something that really targets the back muscles and can be done at home.

THX
 
bags of rice and empty water bottles with an "ergonomic form" I could fill. I have a yoga ball.
 
You can fill the water bottles and do rows and romanian/stiff leg deadlifts with them, I'm guessing they're decently big? RDLs for hip hinging and lower back/spinal erectors. Rows for rhomboid and lats/traps

Bags of rice could be used for farmer carry or goblet squatting. Goblet squats can help with glute and hamstring strength. Farmer carry can help with hip stabilization and traps.

Could also do pullups if you have a place for that. I would do close neutral grip

Always make sure you use good technique and go through a full range of motion always controlling the weight for maximum benefit. If you can't go through full range then just lighten the weight until you can. Execute until form breaks down

Also here's a short and bald jewish guy
 
though "getting huge" is not what I have in mind :LOL:
i did pilates with my mom during covid, and then i wanted to do callithenics again, but lacked the space (20m2 bedroom/office/living space only).
now that I can even hang stuff from metal beams and have a whole house and yard to myself, it want to start exercising again. and my back is what needs urgent care.
 
Doing yoga and pilates is what really helped my back. For me, strengthening the core is essential, as is stretching the hamstrings and opening the hips. I used to have chronic back pain. I have always walked, hiked, and backpacked a huge amount, but without stretching, my muscles would tighten up and I would hurt.
 
Pilates felt good, unfortunately I don't have a place here. And once I tried without guidance and ended up walking three weeks like a 120 year old witch
 
lecroute said:
Pilates felt good, unfortunately I don't have a place here. And once I tried without guidance and ended up walking three weeks like a 120 year old witch
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Are you doing the strengthening for pain purposes? If so, getting myofascial release massages (or deep tissue massage) can help a bunch too. My shoulder and neck were so painful after all my injuries and almost nothing helped for so long. I eventually went to this lady that did those massages for a couples months (it hurt) but I swear in the end helped way more than anything I’ve done for them. I still get pain in those areas but not nearly as bad & some stuff feels like it was healed too.

Every time I went she told me that she released a bunch of toxins and that I would have to rest and drink a lot of water for a couple days after each time to flush out the toxins. It would really hurt for a couple days after but then feel better at the end of the week each time. But in the end I’m so glad I did it.

*I also had to take a bunch of clonazepam when I’d go get them though because I tense up really bad when someone touches me.

Hope any of that made sense & I didn’t ramble too much
 
@AngelsandFairiesarereal Made perfect sense to me. Especially the tensing when touching part.

I had on d a neighbor who did massages, but he moved back to Ecuador soon after. He was nice, a little soft in my opinion and too much into all the esoteric stuff.
Before that I got massages from a guy who massaged the girl who worked for the dominatrix studio a friend's friend had. My friend and me would help her sometimes with the administrative work and so we got our little "thank yous" - like free massages.
That guy had powerful hands!
 
chippermonk said:
Hell yeah! Pilates is really hard and I would never recommend without guidance! But really you can fuck yourself doing yoga without a teacher, too
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That's why those two are out of question right now. Though there might be yoga teachers/classes here, but they are mostly directed to women who follow trends and do it with a friend or just to socialize. So that's an absolute no go for me. I prefer to go to a gym and look pityable weak, because that's also a motivation.
 
I had back pain after lying in bed for three months because of an illness. Even after therapy the pain did not go fully away. My doctor recommended swimming because it wouldn't be so hard on my joints. It helped, and I still swim once per week, two years after.
 
Standing bent over dumbell rows hit all the muscle groups in the upper back around the shoulder area and a bit lower, so are a very good exercise to stregthen all the muscles in this area. (more info and demos on you tube etc.) I've added my own 'winging style' variation which hits the muscles even better when I alternate with the plain rows.

This is something I've needed to do for my job. And it has been helping, although I've been struggling to maintain a regular schedule of just doing these exercises for 5 minutes every couple of days. Which is all that is required.

Also chest expanders with physio bands work the upper back muscles really well.

These are both cheap, easy, and quick exercises that you can easily and quickly do at home.

I've been looking into this quite a lot as I needed to find good exercises that worked for me, and after a lot of trial and error of the various exercises posted on you tube, these 2 definitely feel like the most effective and well targetted exercises to me.
 
I would start with stretches and bends. I mean depending on wear, tear, constitution etc etc I hear good things about yoga but feel I'm already there so. Movement of any kind - a body in motion....
I feel your body will show you what to do if you listen carefully. :)
Peace
Start with a large glass of clean water. ;)
Morning routine, am I right?
 
someguyontheinternet said:
It takes a lot of work over a long time to get huge. His tips are generally for maximizing hypertrophy in general which will also strengthen your back
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See, lecroute you need to get huge.

Sorry, but no sourcing. Can't help you get steroids, or human growth hormones.

Sorry, I can't be of assistance in your quest to be 'huge'
 
lecroute said:
Hi.

Any recommendations for exercises to strengthen one's back? I know core work is good for back, too, but I need something that really targets the back muscles and can be done at home.

THX
Click to expand...
barbell row, pull ups, hammer strength pulldown, kroc rows
 
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