The Best At-Home Exercises for a Stronger Back

If you have back problems or you just generally want to improve your back muscles and posture, these simple exercises will help you get a stronger back. Before you start your workout journey, just make sure to consult a doctor. Back specialists in Australia are very popular and can help you plan out an efficient exercise plan that is safe for your body.

Superman

The first exercise is very self-explanatory and easy to do. All you have to do is lie on your stomach and start lifting both of your arms and legs slowly at the same time. Try to stretch them out in opposite directions as much as possible. Then, hold that position for as long as it feels comfortable. Also, try to keep looking straight ahead as you do this exercise.

Aquaman

Another super hero-inspired exercise that can help you strengthen your back muscles is the Aquaman exercise. Lie on your stomach and then lift your right arm and your left leg simultaneously. Once you bring them down, switch sides and lift your left arm and your right leg as far as you can.

Bhujangasana or the Cobra Pose

For this exercise you should lie in the prone position and place your palms at the shoulder level. Try your best to tighten your stomach as much as you can. Then, slowly start to lift your upper body part in a long stretch. Make sure you keep your eyes facing upwards. As you hold this position, try not to arch your back to avoid back pain and keep your chest lifted to the extent your body allows you to.

Squats

This simple and straightforward exercise is actually amazing for back muscles. When you squat, you’re using both your upper and lower back simultaneously. Not only does this make squatting beneficial for your back muscles, but it also makes this exercise amazing for your spine too.

To do squats properly, you need to bend the knees and hips as you move the hips back and lower your torso during this movement. Keep your back straight the whole time. Then slowly return to the upright position after holding this position for a few seconds.

Setu Bandhasana or the Bridge Pose

The next exercise starts from the lying position. You need to lie on the floor on your back. Then, bend your knees and put your feet on the ground so that they are parallel to each other. Slowly suck in your stomach and lift your buttocks and pelvis area off the ground. Lift your body as high as you can. Then, once you feel comfortable in this position, try to reach the back of your feet with your hands. Hold this position for a few seconds or minutes.

Cat stretch

Just like a cat, you will be stretching your back in this exercise as you’re on all fours on the floor. Take deep breaths as you do this exercise and then as you exhale slowly start to push your belly back towards your spine. Curve your back as you exhale and then repeat the stretching movement. As you inhale and stretch your back lift your chin up. Repeat this move a few times.

Kneeling extension

Kneeling extension is an exercise that will help you work on your back muscles while also making you practice your balance.  After you get your body on all fours, you should lift your right arm and left leg at the same time and hold them lifted in the air on the shoulder level. Then, once you bring your right arm and left leg down, repeat the movement with your left arm and right leg.

This exercise may be a bit difficult if you’ve recently experienced a back injury, so you might want to consider consulting a professional back specialist in Brisbane to make sure this exercise is safe for you. You will also get a better insight into what exercises are good for your back injury and which ones you should stay away from in your healing process.

Plank

Lastly, just like the previous exercise this one may not be advisable if you recently had an injury, but once you feel like you’re ready to try it, you should include a plank in your routine. It’s important that you keep your back straight and tightened as you hold this position. You can do the forearm version or place your palms on the ground.

Conclusion

Overall, if you include these exercises in your quick daily workouts, you will start to see immense improvement in your back muscle strength.