Back pain is a common problem nowadays. Improper posture, sitting on the desk for the entire day at work or staying in the hunched position, and getting less physical movement are some of the common causes of back pain. No matter what, back pain is always troublesome and annoying.
The best way to get relief from your backache is to exercise. Exercising regularly will not only give you relief from back pain but it is also good to improve your body posture but managing to take out time from your schedule is a tough ordeal. We all go through this! But, what if we told you doing just one compound exercise is good enough to fix the back?
Single-arm back row is a workout you should do to straighten your back muscles. It will fill you up with energy in just a few minutes and give you much-needed relief from back pain.
The best thing about this form of exercise is that you can do it anywhere. All you need is a dumbbell or something like a heavy water bottle. You can mix back rows with a lunge to target the glutes, hamstrings, and calf muscles.
How to do the lunge to single-arm back row:
-Stand straight with your legs together and hands by your side.-Step your left leg forward and right leg a little back. Now hold a dumbbell in your right hand by your side and rest your left hand by your side.
-Bend both your knees and lower your body into a lunge.
-Your right knee should be bent at a right angle in front and your left knee should bend at a right angle behind you.
-As you extend your leg to rise up to stand, draw your right elbow up to the ceiling, squeezing your shoulder blades back.
-Do this 10 to 12 times then switch your sides.