A healthy and strong back is a must to prevent back pain and to reduce the risk of injury to the back. The following mentioned seven back exercises are curated to improve the stability of your back, body awareness, and posture. These back exercises are easy to do at home to develop a strong and healthier back.
- Back Extension-Lie down on your stomach with your hands under your shoulders. Raise your upper body onto your elbows while keeping both forearms and hips relaxed on the floor. Hold for 10 seconds and return slowly. A more advanced step involves raising your upper body onto your hands rather than your forearms. Repeat ten times.
- Bridging-Start with supine lying with knees flexed together and pointing towards the ceiling, arms by your side with palms facing down. Inhale and push through your heels, lift your lower back and hips, so that the whole body from knees to shoulder is aligned in a slanting line. Your body must be resting on your upper back and shoulders. Hold for 10-15 seconds, repeat ten times.
- Bird Dog Exercises-Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Simultaneously straighten and raise your left leg and right arm, keeping your pelvis and shoulders in a neutral position. Hold for 5-10 seconds and go back to the starting position. Repeat five times on each side.
- Superman’s– Lie with your face down and arms and legs outreached. Lift your arms, head, upper back, and legs few inches off the floor. Hold for 10 seconds and go back to the starting position. Repeat ten times.
- Knee to chest stretch-Lie on your back with both knees bent. Grab behind one knee and gently pull the knee towards your chest until a comfortable stretch is felt in the lower back. Hold for 10-15 seconds and then return to the starting position. Repeat five times on each side.
- Lower back rotational stretches-Lie back on the floor with bent knees and feet flat on the ground. Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side. Hold the position for 5–10 seconds, then return to the starting position. Now roll the bent knees over to the opposite side, hold for 5-10 seconds, and then return to the starting position. Repeat five times on each side.
- Side Plank– Lie on your side with your upper body propped up on your forearm on the floor such that your elbow is underneath your shoulder. Place your other hand on your hip. Keep your feet together stacked on top of each other. Hold for 10-15 seconds. Repeat five times on each side.