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Bollywood actress Rakul Preet Singh during an intense workout session suffered a major back injury on October 5. She was performing an 80 kg deadlift without wearing a back brace due to which she experienced a back spasm. Despite being injured she continued with her workout session along with other work commitments which made her situation even worse. She took to her Instagram to update her followers and loved ones about her health revealing that she has been bedridden for the past six days and expects to recover in about a week.

Just before her birthday on October 10, the pain became severe, leading her to be placed on strict bed rest. The actress in her Instagram story shared a health update and said, "I did something very stupid, I didn’t listen to my body. I had a spasm; kept pushing it and it turned into a major injury."

She added, “I’ve been in bed for the last six days and I think it’ll take another week or so for me to fully recover.”

In order to prevent any such injuries like Rakul, you must take precautionary measures. Here we have listed some effective exercises through which you can strengthen your back muscles:

Starting your workout with a warm-up is essential. Start with 5–10 minutes of moderate cardio followed by a 5-minute dynamic stretching sequence to prep your back for targeted exercises.

Many people start their back workout with resistance band pull-apart exercises. This exercise is simple but effective. Choose a resistance band that allows you to complete 1–2 sets of 15–20 reps with good form.

The main movement of this exercise is scapular retraction, which means you’re pulling your shoulder blades together.

This exercise can be completed with a resistance band or on a machine at the gym. This exercise targets middle, and lower back muscles, along with posterior deltoids, rhomboids, biceps, and forearms. It is an important exercise for those who want strong back muscles.

This exercise takes you back to the basics of the row, fixing many form issues such as over-rowing at the top of the movement and overstretching your arm at the bottom of the movement. This exercise is recommended before completing any other rowing movements.

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