Toning Your Back

  Maintaining the side you can’t see

The most important reason to tone your back muscles has nothing to do with looking cute in a tank top, although you will (and you’ll look awesome in halters, backless dresses and bikinis too).

It has everything to do with being able to stand tall and pain-free while you’re doing it. The most important reason to keep you back muscles strong is to avoid back pain that can make you feel miserable, even when you’ve finally fit into your skinny jeans.

How strength training can relieve and prevent back pain

• It makes your muscles stronger - When your muscles are strong they are able to more easily complete the tasks you want them to. For back muscles this can include simple tasks such as bending to tie your shoes or more difficult ones such as picking up a bag of garden fertilizer. In particular, building strong spine supporting muscles can protect you from lower back pain.
• It helps you lose weight - Weighing just 10 percent more than the ideal weight for your height can put extra stress on your back. And although the most common form of weight-loss exercise is aerobic, such as running on a treadmill, strength training is also a very important part of the fat loss process. The more muscle you have, the higher your metabolism will be and the more calories you will burn during day-to-day activities.
• It teaches you proper lifting and bending - When strength training it’s often more important to focus on form than to try and perform higher reps or lift heavier weights. When you learn to lift weights correctly you’ll be able to translate your knowledge into your life. For example, if you know the safe way to lift weights you’ll be better prepared to lift heavy objects without risking injury outside the gym.
• It prevents muscle imbalances - When one set of muscles is weak compared to its opposing muscle group it can cause pain, ruin posture and increase your risk of injury. The upper back muscles often receive a lot less focus than chest muscles, simply because it’s easier to work the muscles you can see. By working back muscles as much as you work the muscles on the front of your body (but not more) you are fixing or preventing muscle imbalances and maybe even stopping back pain before it starts.