How to Work your Back Muscles at Home

4.9
244
How to Work your Back Muscles at Home

These at home exercises may help keep back pain at bay while we are staying at home and not getting to the gym.

The back is a major muscle group in your body and targeting it with effective exercises can burn calories and boost your metabolism. Even when you can’t get to the gym you still can get a comprehensive back workout at home for your back and lower back pain.

Make reverse snow angels.

This exercise involves reaching your arms out wide, just like when you were a kid in the snow. The arms can move through the full range of the "angel wings," from overhead to beside the hips. Hold a soup can, to increase resistance once you have mastered keeping the torso and arms slightly lifted off the floor, shoulders pulled back. If you are a beginner, and not comfortable bringing your arms all the way around, you can work to get them even with your shoulders. Eventually you should be able to build up the strength to reach over the head.

Parkway Back and Foot Clinic, Stoney Creek, Chiropractic

Hip Hinges.

These are simple exercises that involve bending forward at the hips. You'll be able to work your spinal erectors (as well as your glutes, hamstrings, and hips) as you perform a very simple maneuver, one that doesn't require any equipment. You can also do these exercises while sitting. Sit up straight in a chair with your feet planted on the ground directly below your knees. Put your hands on your hips. Pull your shoulders back slightly to contract the muscles, then bend forward to a 45-degree angle.

Parkway Back and Foot Clinic, Stoney Creek, Chiropractic

The Superman. This is a great exercise for your spinal erector muscles, glutes, and trapezius. It doesn't require any equipment, just enough room to lay out on the ground. By emulating Superman as he flies, you'll be able to isolate your core muscles to give them a good workout. If you are a beginner, try holding the Superman for five seconds, working your way up to 15 to 30 second holds.

Parkway Back and Foot Clinic, Stoney Creek, Chiropractic

Parkway Back and Foot Clinic, in Stoney Creek, has a few more suggestions HERE with video’s that may also help your back pain, and if you are having an emergency situation, please feel free to call us 905-662-9835.