Sore Back Exercises

There are three main types of muscles within the back. The extensor muscles are those attached to the back of the spine which provide support during lifting, and the flexor muscles are those that are attached to the front of the spine which also support lifting and other movements. The oblique muscles are those that are attached to the sides of the spine and are in charge of spine rotation. These muscle groups can become sore through vigorous activity or improper lifting. Exercising sore muscles can provide relief from tension and alleviate muscle pain.

  1. One Arm Row

    • This exercise will not only provide a stretch to the entire back region, but also build strength to prevent back injuries. Since this movement utilizes a pulling motion, it will help to correct poor posture which is a common cause for sore back muscles.

      To begin this movement, make sure that you choose a lightweight dumbbell as the goal for this exercise is to not build large and dense muscles, but rather activate the back to release tension and provide an effective stretch.

      This exercise should be performed on a weight bench so you can keep your spine properly aligned. Begin by grabbing your dumbbell and placing your right knee onto the weight bench and then lean forward so your right hand is resting your upper body weight. Keeping your head facing forward and your back straight, hold the dumbbell down to your side with your palm facing toward the bench. Slowly contract the back muscles by lifting the weight up toward your body. At the top of this movement, your elbow and shoulder should create a parallel line. Carefully lower the weight back down to the side of the bench and repeat 8 times.

      Next, switch sides so your left knee and hand is resting on the weight bench and repeat the same motion.

    Stretching

    • Stretching the back muscles will release tension that can cause the muscles to feel sore. Before you begin to stretch your back muscles, make sure that you do not bounce the movements, but rather move in a slow, controlled and fluid motion. Hold each stretch for at least 20 seconds and breathe deeply throughout this time. If any stretch causes pain, slowly release the stretch to prevent accidental injury.

      The first stretching exercise will elongate the neck, which reduces tension within the upper shoulder blades as well as in the upper back. Begin this exercise by either standing or sitting, whichever is more comfortable, and keep your head facing forward. While relaxing your shoulders, drop the chin down to the chest. You will feel the stretch along the back of your neck. Hold this stretch for 20 seconds and then slowly bring the head back to its neutral position. Repeat this stretch 5 times before moving on.

      The next exercise will stretch the entire upper and lower back. Begin by lying on your back and after several moments, carefully bring your knees up toward your chest. Grab hold of your knees with your hands and as you pull the stretch further, lift your head toward your knees to activate your upper back muscles. Hold this stretch for 20 seconds and then bring the legs and your head back to the floor. Repeat this stretch 5 times.