Your back is a complicated and delicate joint. It connects your ribcage, spine, pelvis, and bones in your spine to the upper part of your leg. With such an important role in protecting you from injury, it’s no surprise that back pain is one of the more common ailments that people report to their doctors. Classic back pain can occur when one of the discs in your late back begins to break down.
Exercises for the back will improve muscle strength, which in turn will protect your back and help it function optimally. You should be able to enjoy daily activities without any pain or restrictions. Being active and staying fit are keys to maintaining your health, and also helping to keep you from future injuries.
Bodyweight exercises are a great way to encourage your body to be active. It takes less time, which is nice if you have to get up in the morning and also means you can fit it in with your busy schedule.
5 At Home Workouts For Your Back
Here are some great bodyweight exercises that will target the muscles in your back. These will also help you to build muscle and stay fit.
1. Superman
The superman is a great back muscle builder. It works your upper back and shoulders.
What you will need: A Mat
How to do it: Lie on your stomach with your feet together and arms stretched in front of you. Raise your arms, legs, and torso off the ground so that they form a straight line. Hold for 10 seconds before lowering back down.
2. The Plank
The plank is a great core exercise for your back. It will help to strengthen your back and shoulders, but it will also work on your abdominal muscles, improving their strength and endurance.
What you will need: A Mat
How to do it: Start by lying face down on the floor with your arms by your sides and knees on the ground. Tighten your abs so that they are pully towards your ed in gentlspine. Hold for 15 to 30 seconds.
3. Pull Ups
Pull ups are a great way to strengthen your back muscles and shoulders. They also improve your grip strength, which is important for working out. If you don’t have a pull up bar, you can attach a rope to an open door handle and hook it around your foot.
What you will need: A Pull Up Bar or Rope with Handle
How to do it: Grab the bar with an overhand grip and lift your self off the ground until your chin goes above the bar. Pause for a second then slowly lower yourself.
4. Back Extension
This back strengthening exercise strengthens and stretches the muscles of your back. It also helps to prevent and improve lower back pain.
What you will need: A Mat
How to do it: Start with your stomach on the mat and feet together. Lift your upper body with a straight back as high as you can as if you were standing. Tuck your chin in while keeping your lower back pressed on the ground. Hold for 2 seconds before lowering yourself back down slowly.
5. Reverse Snow Angels
Reverse Snow Angels are a great way to strengthen your back muscles and loosen your lower back.
What you will need: A Mat
How to do it: Start with your stomach flat on the mat with your hands and feet close to your body. Next, move your arms in an arc motion until you reach the top of your head. Slowly, return back to the starting position.
Tips For Exerising At Home
Always start with a warm-up, you want to make sure that your muscles are warm and loose before you start so they don’t become injured. Stretching out your muscles will loosen them up and help them to not get strained or pulled while you exercise.
Make sure that you have enough room to move around. You want to be able to easily reach your feet so you can comfortably get into a squat. If you can’t see your feet, it is too cramped. Put a mat down before starting any exercise. This will help to protect your body if you happen to fall, or if you happen to be exercising on a hard wood or tile floor.
Exercising in the morning is great because it will help you relieve stress as well as strengthen your muscles and improve your mood. Finish off with a cool down. After you are finished with your work out, make sure that you stretch out again to loosen up any tense muscles.
If you ever feel pain during a workout, stop immediately and rest. It may be that your body isn’t ready for the workout yet, so take a few steps back until your body is OK with the activity again before trying it again on another day.
Summary
The Back is a very important and often neglected muscle group. It is vital for so much that it can sometimes become overused or strained. Strengthening your back with exercises will help to prevent back injury, as well as will help you to be able to perform everyday activities without pain.
