Exercises with weights for back pain.

If you suffer from back pain, there is good news from a recent study on exercise and its positive effects on pain. The study was small, but the results are promising. It was attended by 27 people suffering from back pain, during which the effects of aerobic training and weight training were studied. The researchers reported that those who participated in the weight training group and lifted weights improved back function by 60%. Those who were assigned to an aerobic exercise group and who regularly engaged in activities such as walking or running improved by only 12%.The weight training group used a full bodyweight training program three days a week for 15 weeks. Participants increased the weight lifted for three weeks, reduced the weight every fourth week (to recover), and repeated this for 15 weeks. Since this is a small study, consult your doctor before trying such a program yourself.

Leg press

The training exercise for the leg press involves pushing the plate with the weight of the legs. The muscles involved in the exercise include the muscles of the lower body.

Leg extension

In the leg extension exercise, resistance is used, for example, weight on a certain simulator. You stretch your legs out, leaning on a weighted plank with a soft lining. The quadriceps is the main muscle that is worked out in this exercise.

Leg flexion

Flexing the legs trains the hamstring muscles, and the user presses the legs against the weighted crossbar behind them and lifts it towards them, usually lying on the bench that is part of the exercise machine.

Bench press

You lie on a flat bench with your feet on the floor and lift the barbell. This exercise works out the upper body, including the muscles of the chest, shoulders, and arms.

Bench press on an inclined bench

Similar to the bench press, the bench press on an inclined bench uses a bench with a raised back, which gives an adjustable angle that raises the upper body so that the back rests on a slightly inclined bench. This exercise also works out the upper body, but with more emphasis on the upper chest muscles.

Pull down on the widest ones

This is a basic back exercise that focuses on the upper back.

Shoulder press

In the shoulder press, two dumbbells are used, which are held at shoulder level, and then raised above the head.

Flexion of the arms on the biceps

The biceps flexion is a popular exercise that develops the biceps, the muscles of the front of the shoulder.

Press down on the triceps

In the triceps down exercise, resistance is used to work the muscles of the back of the shoulder. You grab a rope with handles at the ends and pull it down in a controlled manner, extending your elbows and lowering your forearms. The shoulders are in a fixed position.

Abdominal press

Everyone's favorite abs twists are a basic exercise for the core muscles, used to strengthen the torso muscles.