In Australia, there are 4 million people with back problems, which makes up 16% of their population. If you struggle with long-time sitting or walking for a long time because of the painful lumbar area, or you feel a lot of tension in your spine, you could be one of them. The muscles in the back are also responsible for many movements like bending, lifting, twisting, and more. The good news is that you can work out even at home.
People sometimes get so used to these issues that they learn to live with them without reporting anything to their doctor. The good news is that there are many ways to strengthen your back and prevent any possible problems. Let’s dig into some of the best home exercises for your back.
Stretching and warming up are mandatory
If you skip these steps you risk hurting your back and making things worse. Make sure to always warm up by doing some light cardio exercise. This will be good for the rest of your body as well. But let’s not forget one very important thing.
If you already suffer some back pain, make sure to contact your doctor to get advice on back exercise. A back specialist in Brisbane or any other area can help you get an exercise program optimal for you in case you have some back problems.
Incorporate the plank pose into your exercise routine
The plank pose is a great way to stretch and strengthen your back muscles. It is an effective way to improve your posture and prevent back pain. At the same time, it strengthens your core and arms which makes it a full-body exercise. Make sure to have your elbows right below your shoulders and not to elevate your booty too much.
It will also help you maintain a healthy weight, as it reduces stress on the abdominal area by strengthening the muscles that support the spine.
Do the bridge or butt bridge pose
Bridge pose is a yoga pose that helps to stretch the back and strengthen the spine.
Bridge pose is an excellent posture for those who have weak or tight lower back and hamstrings. I can be done anywhere, anytime to get a quick stretch for your back and relieve any tension in your lower back muscles.
The bridge pose helps to extend the spine by lifting it off the floor and creating space between each vertebra in your spine. This creates more space for spinal fluid to flow freely, which will help reduce any pinching or pressure on your spinal discs.
It also stretches out and lengthens all of the muscles along your back, including those in your buttocks, hamstrings
Downward facing dog pose
The downward-facing dog pose is an excellent yoga position for your back. It is a great stretch for your spine, hamstrings, and calves.
This pose can be done from the floor or with your hands on a mat and your feet on the ground. This will depend on the flexibility of the individual. The shape of your body should resemble the letter V, while your core, arms, and legs should be firm.
Superman or swan dive pose
This pose is also a good way to relieve stress and tension in the back and neck.
The swan dive pose is also a good stretch for the back and neck. The main difference between this pose and the Superman pose is that you are lying on your stomach instead of on your back.
The swan dive pose can be done with one arm or both arms extended in front of you, depending on what feels best for you.
This exercise also helps to strengthen the arms and chest.
Facedown on the floor. Balance on your toes and hands to raise your body into a straight line. Make sure your wrists are under your shoulders and your hands are shoulder-width apart.
Bend your elbows away from your body to lower your body (maintain your body straight).
Lower your body slowly until your chest is an inch or two above the ground. Return to the starting position and repeat as needed.
It is very important not to bend your back while doing this. It doesn’t matter how many repetitions you do, it’s important to do them right.
Stretch like a cat
This exercise can be combined with the cobra stretch as well, which stretches your stomach too. Both exercises are done by flexing your back, the cat stretching exercise means you flex it outwards and cobra inwards. Your arms should be straight and you should always look in front of you to keep a good neck posture.Prevent your back pain by doing these easy and highly efficient exercises. This is especially important for those of you who have a sedentary lifestyle. Make sure to consult a back specialist in case you already notice some back pain. Feel free to look for more exercises to complete your routine.