Do you experience back pain from time to time? Probably you are slouching in front of the TV or computer or that you are suffering from an injury. But regardless of what triggers back pain, we are all guilty for not paying much attention to our backs when we work out. Unfortunately, this puts us at risk from suffering from stiff backs at one time or another to the point that our mobility gets affected. If you want to strengthen your back, you can actually train yours right in the comforts of your home.
To get you started, here are a few exercises that you should try immediately.
- Reverse snow angels. For this exercise, you should lie down on the floor on your stomach. Your arms should be at your sides with your palms facing downwards. Raise your shoulders and hands off the ground for just about a few inches to engage your rhomboids and lats. While keeping your head down, bring your arms up and past your shoulders all the up until your thumbs touch one another above your head. Bring your hands back to their starting position slowly. Make sure that your arms remain straight and that your elbows are locked as you perform reverse snow angels.
- Reverse fly. Stand straight with your feet at shoulder-width apart. Hold a dumbbell. Keep your back straight with your knees slightly bent. Hinge forward slightly then raise your arms out to the sides Make sure that you don’t round your back as you raise the weights. Hold this pose for a few seconds then go back to your first position. Repeat this exercise 10 to 15 times.
- Dolphin kick. Position yourself face down on top of a bench with the crease of your hips placed on the edge of the bench. Your hands should be holding the undersides of the bench while your feet are resting on the ground. Straighten your legs as you raise them up while engaging your glutes, hips, abdominals, and your spinal erectors at your lower back. Keep your toes pointed and away from your body. Hold this pose for five seconds then lower your legs back down. Repeat 3 to 5 times to complete 1 set. Do 3 sets with 60 seconds of rest in between.
- Bent-over row. Hold a dumbbell. Lean forward at your hips then, while keeping your back straight, position the weights in front of your knees. Pull the weights up toward the lower part of the chest with your elbows and upper arms next to your ribs. Make sure that you are squeezing your shoulder blades together. Lower the weights back down and repeat 10 to 12 times.
These are just a few examples of at-home back exercises that will help you strengthen your back. By training your spine and back muscles, you will be able to prevent pain from shooting up while improving your flexibility.