A caution to all those who have lower back problems – whether you have diabetes or not – consult with your physician. You don’t want to aggravate a bad situation. A physician can approve certain exercises to improve your back problem. I am a personal trainer . . . not a doctor. If you have a problem with your back it may be related to a number of factors including excess belly fat, kidney issues, pulled muscles, sciatic nerve or even the bed you sleep on. Seek medical attention as soon as possible.
With that in mind I will introduce several easy back exercises for diabetics to choose from, whether or not you have a back problem.
The back can be separated into three areas: Upper, middle and lower back. It’s important to know this because each region has its own specific target exercises. I will describe some for each area.
Benefits of strong back muscles
Before I jump into the various exercises let me discuss the benefits of having a strong back.
If you want to breathe better then you need strong and healthy back muscles. Posture is of utmost importance when sitting or standing, especially as we age, and having a strong back will help you to maintain proper body alignment. When healthy, these muscles will help you to move with ease, and they reduce the risk of injury and pain that may be related to weak back muscles.
Upper back
Let’s start with the upper back, or trapezoids (traps for short). They affect movement in the neck, shoulder and arms. Three exercises that will benefit these muscles are the lateral pull downs, upright rows and chin ups. Most gyms will have equipment to perform them. If working out at home I recommend getting a set of exercise bands of various tensions. You can get a good set for under $25.00.
Lateral pull downs
To do this exercise, use light enough weights that will allow you to complete 8 to 12 repetitions. Grasp the bar overhead (or secure the bands in a position where they can be pulled down by the handles) and pull down to your chest. You will feel this directly in your upper back. Do three sets of ten repetitions.
Some people like to pull the bar down behind their neck for an even tighter targeting, but for our purposes the exercise described above is just as effective.
Modified upright rows.
Sit on the edge of an exercise bench with two dumbbells that will allow you to do ten repetitions. Grasp a dumbbell in each hand and bend forward. Raise the weights by pulling your arms upwards and away from your body while trying to squeeze your shoulder blades together. Lower dumbbells to starting position and repeat movement eight to ten times. Do three sets. These can also be done one arm at a time and also at home using bands.
I will describe chin-ups at the end of this post since it helps with the entire back.
Middle back
For the middle back area, which assist with twisting and bending movements, I use three main exercises: bent over rows, one arm dumbbell rows and seated rows.
Bent over rows
For this exercise you will need a straight bar with weights (bands can also be used). While standing, bend forward and grasp the bar with light enough weights which will allow you to do ten to twelve repetitions. Your hands should be shoulder width apart on the bar. Pull weights up to your chest and lower for one rep. While keeping your back as straight as possible throughout this movement, do ten repetitions. Two to three sets should be sufficient for this exercise.
One-arm dumbbell rows
Grasp dumbbell in your right hand and place your left knee on an exercise bench or chair. Bend forward and support your body by placing your left hand on bench. Pull weight to your chest and lower for one repetition. As in the previous exercise, your back should remain as straight as possible throughout the movement. Now position yourself to do the exercise from the left side and repeat movement using your left arm. Do three sets alternating between the right and left arms.
Seated rows
I have gotten great results from doing this exercise. While seated at a lateral pull machine or securing your bands to a stationary post, and keeping your back straight, grasp the handles and pull towards you. You will immediately feel this in the middle of your back. As with all back exercises, form is very important . . . especially here. Do three sets of ten repetitions and move onto the next exercise.
Lower back
It’s important that you do lower back exercises with care in order to prevent injuries. See post on back injuries. I have included a couple of easy back exercise for diabetics that can be done at home or in the gym.
Hyperextensions
The best exercises for these muscles are hyperextensions. To perform this exercise you will need a hyperextension machine. Lock your feet into the lower portion of machine and bend forward lowering your upper body as far as possible. Raise your body up to the starting position for one repetition. Repeat for as many reps a possible. You will immediately feel these in your lower back.
If your gym is not equipped with a hyperextension machine or you wish to do them at home, then you can do the good-morning lift using a straight bar. Place a barbell across the back of your shoulders. Bend forward at the waist as though bowing to someone and return to the starting position. Do ten repetitions. Rest and repeat for three sets. As you become stronger and more proficient you can add weights to the barbell. Strict form is important here. Keep your back straight and head up.
Superman’s lifts
The next back exercise is excellent for strengthening your lower back and it can be done at home. Lie face down on the floor with your arms extended directly in front of you and your feet extended behind you. Imagine superman in flight. Raise your arms, chest and legs off the floor and hold it there for 2 seconds. Lower back to the ground for one repetition. Try doing three sets of ten repetitions.
You can also do the above by raising one arm and leg at a time. Raise your right arm and left leg off the floor at the same time while squeezing the muscles of the lower back. Hold there for a second and return to the starting position. Repeat for the left arm and right leg to complete one repetition. Do three sets of as many repetitions as possible.
A third version of this exercise is to perform it from a kneeling position. While kneeling, raise your left arm in front of you and your right leg behind you. Repeat for the opposite side. If you are heavy this might be awkward at first, but perseverance will pay off.
Chin-ups
Chin-ups must be included as part of the easy back exercises for diabetics. They are the best overall exercise to target your back since it impacts all the major back muscles. All good gyms will have an area where you can do these. If you are home bound a chin-up machine would be a great investment in your healthy lifestyle because it will go far in improving your overall physique. If you can only do half a chin-up to start . . . that’s fine. Continue doing them and in no time you will be knocking out ten at a time. Chin-ups are to be distinguish from pull-ups in that chin-ups are done using an overhand grasp and pull ups are done with an underhand grasp. They can be done two days per week for good results.
This completes the exercises for the back area. There are many variations of the above exercises but these are the core movements for targeting the entire back. I mentioned this earlier and I will do so again:
Please maintain as strict a form as possible. Although I describe these as easy back exercises for diabetics, wrong form can and will lead to trouble. A back injury is painful and it can take some time to fully recover.
Remember a strong back complements your entire body. It will help you to maintain proper posture, as well as allow you to lift and carry objects more easily. The next time you’re on vacation make plans to do some row boating or may be on your next weekend outing go canoeing with the kids. If you enjoy swimming as much as I do having a strong back will improve your strokes.
Get more information by visiting exercises for diabetics.
