Over 60 million American adults experience some form of back pain. Back pain can inhibit your ability to exercise, making it more challenging to maintain a healthy lifestyle. Fortunately, there are several workouts that not only help keep you in shape but can also mitigate your back pain. This post provides five exercises for back pain that you can do from the comfort of your own home.
First Steps – Stretch and Warm Up
Stretching and doing a light warmup prior to your workout helps prevent potential injury.
Stretches
Various stretches reduce the risk of straining your muscles, including:
- Neck Tilts
- Neck Rotations
- Shoulder Rolls
- Arm Crosses
- Chest Opener Stretch
- Upper Back Stretch
- Seated Forward Bend
- Trunk Rotation Stretch
- Standing Side Stretch
- Hip Flexor Stretch
- Standing Hamstring Stretch
- Standing Quadriceps Stretch
- Calf Stretch
- Ankle Circles
- Toe Touches
Related Post: Exercises and Stretches for a Healthy Back
Warm-Up Exercises
After stretching, spending around five minutes performing a light aerobic activity safely elevates your heart rate and further prepares muscles for your workout. There are many ways to warm up without going to the gym, including:
- Brisk Walking
- Jumping Jacks
- Jump Rope
- Running in Place
- Stationary Lunges
- Hula Hooping
Related Post: The Benefits of Light Exercise
Time to Workout
Now that you are physically prepared, you can begin your back-strengthening workout routine.
Bridges
Also referred to as supine bridges, this exercise strengthens your back, core, hip, thigh, and glute muscles.
- Lie on your back with your knees bent
- Lift your hips toward the ceiling
- Squeeze your glutes
Partial Crunches
Sometimes referred to as partial curls, this exercise targets your core muscles.
- Lie on your back with your knees bent
- Cross your arms over your chest
- While exhaling, pull your core inwards, toward your spinal region
- Lift your shoulders off the ground
Superman Exercise
Supermans work your back, glutes, hips, and shoulders.
- Lie face down
- Lift your arms and legs off the ground simultaneously, engaging your back muscles
- Hold for approximately two seconds
Bird Dog Exercise
The bird dog is a yoga pose, focusing on your erector spinae, glutes, and core.
- Get on your hands and knees
- Extend one arm and the opposite leg
- Maintain a straight line.
Swimming Exercise
A pilates exercise, swimming strengthens your lower back, glutes, and core muscles. Feel free to use a pilates ring for support.
- Lie face down
- Lift alternate arms and legs off the ground in a swimming motion
