Back Exercises To Do At Home

 A good home back workout with the right exercises, structure, and intensity will help you build lean muscle and strength in your back.

When you don’t have time to go to the gym, or maybe you prefer to work out at home. Either way, you should have a great workout that is simple to perform, and yet strong on results.

If you improved your Physique, you have maybe a V-shaped back. This exercise session is really good for you to strengthen your Back that helps you avoid Back pain-related conditions. If you have a muscular Back, you can start this exercise to make your make back more impressive.

Home Back Workout With No Equipment

If you want to do Home exercise to strengthen your Back, you can try these exercise variations: 

Bridging exercise:

• Take a Supine Lie on your back on the soft mat, keeping your knees fully bent.
• Extend your arms to your sides.
• Lift your Back so your legs and Back are in one straight line.
• Hold this position for 10-15 seconds.
• Return to the First position.
• Repeat this 10-12 times.
• As you improve, you can increase your repetitions and sets of exercises.

Superman Stretch

This is a very good strengthening back exercise, that helps your Back fully functional.

How to do Superman Stretch?

• Take a prone Lie on your back on the soft mat with your arms and legs extended as shown.
• Spread your arms and legs approximately wide apart.
• Elevate your arms and legs straight up 10 inches off the floor at the same time, and hold that position for 8-10 seconds.
• you can feel muscles contract in the Back region.
• Return to the first position. 
• Repeat this 10-12 times.
• As you improve, you can increase your repetitions and sets of exercises.

Bent Over Side Raises (holding 2 heavy objects)

To do this exercise, From a standing position with hip-width apart, bend over at the waist to a 45-90 degree angle.

Hold the heavy objects (like books) straight down, with palms facing each other.

Lift the objects straight out to your side until your arms are parallel with the floor (as shown below).

Hold this position for 3-5 seconds, then return to the start position.

Keep the movement gradual and controlled.

Perform the number of repetitions depending on the resistance of the object you are using. For a light book, you might want to strive for 10-15 repetitions. For heavier objects, 5-10 repetitions.

Objects that you can use are heavy books, heavy boots, heavy shoes, household detergent bottles, paint cans with handles, gallons of milk or water, bookends, pet food — use your imagination!

(and if you only have 1 object to work with, you can alternate arms)

Sit Up Exercise:

In Supine Position Flexes Both Legs, Hands Behind Head And Flexes The Spine And Heads Towards Knee And Repetition Of Same.

Two-sided Leg Elevation In Supine Position Uses Lower Abdominals Muscle.

Rectus Abdominis is a solid Back Flexor Muscle.

To Reduce Lordosis Strengthening Of Rectus Abdominis Muscle is Required.

Strengthening of Rectus Abdominis muscle And is Called Williams flexion Exercise.

To Avoid Injury

The lower back is a central Body part lifting Upper Body and is very susceptible to injury, so you should keep in mind the following to make sure you avoid injury:

Make sure you do proper warm-up – simple cardio and active stretching before starting exercise.

It’s good if you finish every home-back exercise with hyperextension exercises.

Always maintain proper posture on all exercises

Make sure the weight you are using are not too heavy for your limits – use according to your limits

Do regular Stretch for your back every day with these lower back exercises.