3 Back Exercises to Help Prevent Injuries in Athletes

runnerBack injuries are a common condition many athletes can experience, whether they are serious athletes or weekend warriors.  More that 80 percent of all Americans will experience back pain at some point in their life.

Maintaining a strong back is important for athletes as it helps to support the rest of your body when performing your sport of choice. A key component of keeping a strong back, is keeping a strong core.  The core is the muscles between your chest and your buttocks.  It is important to strengthen this area to help minimize or prevent back pain.

Below we have listed 3 Back Exercises that all athletes should incorporate into their routines to lower the risk of injuries.

  1. Bridge: Lie on your back with knees bent and feet touching the ground. Place your arms flat by your sides. While tightening your core, lift your hips off the ground and hold. Make sure your hips are in line with your knees. Hold for 30 seconds and repeat 3 times.


  1. Planks: Planks strengthen both your back AND your core. Get down on the ground and lie on your stomach. Rest your body on your forearms, with your palms flat on the floor. Make sure your legs and ankles are completely touching. Tighten your core and lift your body off the floor, while still holding yourself up by your forearms. Your body should form a straight line from your feet to your head, keeing your head in a neutral position  and being careful not to let your butt go up and down.. Hold for 30 seconds and repeat 3 times.


  1. Lower Back Rotations: Lie on your back with your knees bent and feet flat on the ground. While tightening your core, rotate your knees to one side and hold for 12 seconds. Bring knees to the starting position. Rotate knees to the opposite side and repeat. Doing this exercise throughout the day will help your back stay loose and flexible.


These simple exercises and stretches will help improve strength and flexibility, which are crucial elements when preventing athletic back injuries.


Do you have other exercises you like to do to improve back strength?

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