When you hit the gym to work on your fitness, you probably are going with the mindset that your middle back needs some attention. However, that is exactly why your mid-back does need some focus. Your back muscles help make up your core, whose strength is required in almost everything you do. Even if your abs and pecs are toned, a weak back can leave you susceptible to injuries and weaken your overall strength.
What to expect when you work out your middle back
Your back is the part of your torso that makes it possible for you to twist, bend, flex, and rotate as you go about your daily life. You may not think that your back is a weak spot, but considering that even sitting can put stress on those muscles, you should think again. Other muscles extend into and take support from your back muscles, so building its strength helps with your overall quality of life. A workout routine including back bridges, crunches, and squats with wall support is just what your back needs to improve its muscles.
How to prepare for a middle back workout
Avoid any strenuous activity if you are suffering from a back injury. If you do have back problems, your physical therapist or chiropractor can talk you through different exercises that will best benefit you. Chances are you are already semi-flexible from whatever workouts you take part in, but be careful not to overdo it when you are stretching out your back. You do not have to push yourself too hard to get results. The point of stretching out your muscles is to prevent them from being strained - not to pull them in the process. Take your time, and stretch a little more each day.
Muscles you'll work during middle back exercises
Your back muscle groups - the lats, traps, and core erector muscles along the spine - work together every day to keep you mobile and functional. Your midback is comprised of your rhomboids, lats, teres major and minor, and middle and lower trapezius. It’s these muscles that keep your spine straight so you can walk, sit, run, and breath with ease. One way you can work on your midback, as well as your upper back, lower back, and glutes, is the barbell deadlift. The effort your body is putting into lifting the dumbbell is being anchored by your glutes and back, prompting muscle growth - just make sure you have a coach or trainer on hand to make sure your form is correct, or it will be easy to hurt yourself. Stretching exercises will also increase your range of flexibility and help with muscular endurance to keep your back from becoming too tight to move as you need it to.
Tips for success with middle back workouts
Regularly exercising your back is also vital in preventing back pain, or reducing pain that is already present. The National Institute of Health encourages adults to spend, at minimum, 15 minutes a day three days a week on stretching and flexibility back movements. So although incorporating back bridges into your regular routine will help, if you don’t exercise regularly then set some time aside to work on your back specifically.