Are you ready to take charge of your lower back health from the comfort of your home?
With age, the back can become painful, stiff and lose the mobility it once had. In this scenario, it gets tricky for people to perform even the smallest tasks.
But worry no further; we’ve carefully curated a list of 10 targeted exercises for your back. Whether you're a fitness enthusiast or simply seeking to alleviate discomfort and prevent future issues, these exercises will help you build a solid foundation of strength and stability. [1]
The best part is that you don't need fancy equipment or a gym membership – just a commitment to improving your well-being. So, lay down your yoga mats and get ready to unleash your back muscle prowess and conquer the world!
Here we will learn about the followings:
10 Exercises to Strengthen Your Lower Back At Home
- Bird Dog
- Superman
- Bridge
- Deadlift
- Cat Camel Stretch
- Pelvic Tilt
- Reverse Plank
- Side Plank
- Russian Twist
- Wall Sit
And SUPMOGO RecoveryFlex System
10 Exercises to Strengthen Your Lower Back At Home
Rehabilitating your lower back at home requires constant care and therapy. One of the ways you could strengthen the lumbar spine is through regular exercises and stretches.
But what kinds of exercises are good for boosting the spine function? The ones that directly exercise your glutes and back muscles are great for adding strength.
So, keep reading as we list the top 10 ways to enhance your lower back strength at home.
1. Bird Dog
Bird Dog is great for strength training as it exercises the lower back (erector spinae), gluteus (gluteus maximus), core muscles like transverse abdominis and multifidus, and the upper back and shoulders.
Here is how you perform a bird dog:
- Get down on your hands and knees. Keep the hands right under the shoulders and the knees under the hips. Also, keep the back straight.
- Next, engage your core by pulling your belly in and extending your right arm straight forward. At the same time, extend your left leg straight back.
- Stay in the position for a few seconds. Then, bring your arm and leg back to the neutral position.
- Repeat as many times as you can
2. Superman
The Superman exercise targets the muscles in your glutes, shoulder, lower back, and hamstrings. Here is how you perform it:
- Lay face down on a mat and extend your arms and legs outwards
- Then, engage your core and back muscles by squeezing the abdomen
- Slowly raise your arms, legs, and chest off the ground while keeping the neck neutral
- Squeeze your glutes and back. Try to hold the position using your back strength
- Stay in the same position for a few seconds and repeat
3. Bridge
The Bridge targets your glutes, hamstrings, core muscles, and lower back to provide stability and strength. Here’s how you perform it:
- Lay down on a mat with your knees bent and feet flat on the ground
- Keep your arms straight by your side
- Slowly engage your abdomen and lift your hips off the ground. Ensure that your body forms a straight line.
- Hold the position for a few seconds and return to the neutral state.
4. Deadlift
A deadlift targets your hamstrings, glutes, quadriceps, erector spinae, trapezius, and Latissimus dorsi. Follow the following steps to perform a conventional deadlift:
- Stand next to the barbell with your feet hip length apart.
- Bend your knees and hips while keeping the back straight. Then hold the barbell with one hand over it and the other under
- Engage your core and take a deep breath
- Slowly lift the barbell keeping your arms straight
- Keep the barbell close to your body while lifting it, and keep your spine neutral
- Stand upright, maintaining a stable position
- Lower the barbell back to the ground
5. Cat Camel Stretch
Cat camel strength is great for flexibility and mobility as it targets the spine's muscles. To perform a cat camel stretch, follow these steps:
- Start by bending on your knees and arms and keeping the back neutral
- Slowly start curling the back towards the roof, just a cat stretching
- Keep the position for a few seconds, then return to a neutral state
- Next, tilt your belly toward the floor while lifting the tailbone toward the ceiling
- Again, stay in the position for a few seconds and repeat
6. Pelvic Tilt
A pelvic tilt mainly targets the core, back muscles, and abdomen. Here’s how you perform a pelvic tilt:
- Start by getting on the floor and bending your knees. Keep the feet flat on the ground
- Take a deep breath and engage your core
- Now, imagine pulling your belly button towards your spine. This action will flatten your lower back against the floor.
- Rotate your hips up towards your ribcage while tilting your pelvis backwards slowly. Continue to press your lower back against the floor as you do this.
- Hold the position for a few seconds, then return to the neutral state.
7. Reverse Plank
A reverse plank is great for strengthening the core, glutes, back, and shoulder muscles. To perform it, follow these steps:
- To start, sit on the floor and extend your legs in front of you
- Next, place your hands on the floor
- Now, start lifting your hips by pressing through your hands to come to a ‘tabletop’ position.
- Ensure that your body forms a straight line from the head to the heels
- Keep your shoulders away from the ears and engage your core
- Keep the position intact for a few seconds and return to the ground
8. Side Plank
A side plank is great for your obliques and transverse abdominis. Here’s how you do it:
- Lay on your side and extend your legs outwards
- Prop yourself up on your bottom forearm, placing it below your shoulder
- Engage your core muscles and take a few deep breaths
- Your body should form a straight line from your head to your feet by lifting your hips off the ground with your forearm.
- Keep your shoulders straight and hold the plank for the desired amount of time
- Return to the neutral position
9. Russian Twist
To perform a Russian Twist, follow these steps:
- Start by sitting on the ground and bending your knees. Then, tilt your back slightly while maintaining a straight spine.
- Engage your core and slowly lift your legs off the ground
- Clasp your hands in front of the abdomen and start rotating your torso from left to right
- Repeat the motion as much as possible and then return to the neutral state.
10. Wall Sit
A wall sit is amazing for exercising your calves, glutes, back, and thighs. It is a great way to strengthen your body and increase resistance. Here’s how you perform the exercise:
- Start by standing against a clean, dry wall and keep your back straight
- Drag your feet forward, then start lowering your back till your body forms an angle of 90 degrees
- Keep the back pressed to the wall, and also keep your feet straight on the ground
- Engage your core and hold the position for as long as you can
SUPMOGO RecoveryFlex System
Exercise alone won’t give you the desired results in a short time. It may take up to 6 months to see a change. So, if you want to fast-forward the strengthening process, try investing in the SUPMOGO RecoveryFlex System for added support during the workouts.
The belt comes with an integrated Advanced Targeting AI Technology, which helps double the benefits of strengthening exercises and stretches. This back rehabilitation belt is great for strength, flexibility, pain relief, and added mobility.
The most exciting part? You will start seeing results in just a few weeks.
So, Put on the SUPMOGO RecoveryFlex System and let your back feel the support it deserves, like a superhero cape for your spine!
Also Read: What is Chiropractic Care, and How Can It Help Your Lower Back Pain?
Conclusion
Exercising is proven to strengthen your body, increase flexibility, and have a healthy lifestyle. 2 However, it’s important to perform targeted exercises if you want to strengthen your back.
Physical activity not only improves the functioning of your body but also improves your mental health and cognitive function. So, take your SUPMOGO RecoveryFlex System and a yoga mat, and get ready to start exercising your pain away!
Endnotes
- Hayden, J. A., Ellis, J., Ogilvie, R., Malmivaara, A., & van Tulder, M. W. (2021). Exercise therapy for chronic low back pain. Cochrane Database of Systematic Reviews, (9).
- Hochheim, M., Ramm, P., Wunderlich, M., & Amelung, V. (2022). Association between chronic low back pain and regular exercise, sedentary behaviour and mental health before and during COVID-19 pandemic: insights from a large-scale cross-sectional study in Germany. BMC Musculoskeletal Disorders, 23(1), 860.