Nearly every movement your body makes is dependent upon your back to bend, lift or just to sit upright. However, as with anything, it can get neglected until it starts to hurt. The good news? Back strengthening exercises at home can help you to strengthen your back, better your posture and relieve pain, without setting foot in a gym.
One of the best newbie friendly ways to hit these areas is with home workouts that require equipment. We could try to prevent it before it happens or reduce the stress built up from sitting at your desk all day long.
Benefits of Back Exercises at Home with Speediance
Why spend time on at home back exercises? The benefits of adding them to your routine are rather numerous.
Improved posture and core stability
Doing back exercises make the muscles that hold up your spine stronger and you will stand taller and not slouch. Having a strong back may also correct overall posture, which influences confidence, digestion, and more.
Relief from back pain and tension
From bad posture to stress or repeatedly doing the same motion, these exercises can ease tightness in your back and relieve aches.
Reduced risk of injuries
Having a stronger back helps as a support system while doing crucial spinal movements which leads to less strain when you are lifting or twisting.
Convenience and accessibility
An effective workout doesn’t need a gym, it can just be done at home. It just takes your bodyweight or a few tools that are super simple and you can get strong wherever you are.
Back Exercises (No Equipment Needed)
Superman Hold
You lie face down with arms extended in front of you.
Keeping your chest, arms and legs lifted slightly off the floor. Hold for 5–10 seconds, then release.
Bird Dog
Start in an all-fours position.
Reach out the opposite leg back and extend one arm straight forward. Wait a few seconds and then move to the other side.
Glute Bridge
Lie flat on your back and bring your knees to your chest with your feet flat.
Squeezing your glutes bring your hips off the ground; push through your heels and back up.
Wall Angels
Hold your arms at 90 degrees and stand with back against wall.
Without lifting your arms off of the wall, slowly move your arms up and down like a snow angel.
5. Reverse Snow Angels
Place your face down on the floor with your arms at your sides.
Move your arms in a wide arc from your hips to above your head as if making a snow angel, lifting your arms and legs slightly off the floor.
Bonus Exercises Using Simple Equipment
If you have access to equipment you can consider these bonus moves.
Resistance Band Rows
Attach a resistance band to an object that won’t be moving easily.
Keep your elbows as close as possible to your sides and pull the band toward your torso.
Towel Pull-Downs
Place both of your hands over a towel, with the towel above your head.
Pull the towel down behind your head, squeezing your upper back in the movement similar to a lat pulldown.
Dumbbell Bent-Over Rows
Bent from the hips, pulling the dumbbells towards your torso with each, hold a dumbbell in both hands.
Maintain the straightness of your back through the movement.
Pain-Relief Stretches to Add Post-Workout
Conclude your session with these stretches for a mellow and lengthening of your back muscles.
Child’s Pose
Place your lower back in a stretch by sitting back on your heels and extending your arms forward on the ground.
Cat-Cow Stretch
To stretch your spine gently, go back and forth between arching your back (Cow) and bending it (Cat).
Seated Forward Fold
Place your legs in front of you and sit down. At the same time, grab your toes and lightly hold the stretch.
Knee-to-Chest Stretch
Sit on the floor and lie on your back. Bring one knee up toward your chest while holding for 15 to 30 seconds. Switch sides.
Spinal Twist
To stretch your spine, lie on your back and bring one knee across your body and twist gently.
Tips for Safe and Effective Back Workouts
Here are tips on how to get the most out of your routine in a safe way.
- Begin with small movement: Learn the proper form before advancing to make it more difficult or upping the weight.
- Never push through sharp pain unless you listen to your body. Pain is not okay, but discomfort is.
- Thirdly, stay consistent: Consistency, as opposed to intensity, leads to better long term results.
Invest in Your Back Health
Including these back exercises into your weekly routine is a good way to strengthen your back, improve posture and decrease risk of pain and injury in the long run. Just stay consistent and listen to your body as you move on.
Your back is important and this plan will get you on your way to having a stronger, healthier foundation.