10 Simple Back Exercises You Can Do At Home

Try plank leg raises on alternate days for the best effect. Avoid doing it daily to prevent any injuries that may arise from overuse of muscles.

This back workout for home is usually started in a plank position where the body forms a straight line from head to heels. Using the support from your arms and one leg, slowly lift your other leg toward the ceiling.

Keeping the leg stretched, hold the position for as long as you can. Once tired or after a specified time, lower the leg back down and repeat the process with the other leg. Aim for 10-15 repetitions per leg.

Push-ups are one of the simplest workouts that can be carried out anywhere and with zero equipment. All you'll need is a floor and the strength to perform this exercise.

Normally, push-ups involve setting up your body in a plank position and moving your body in an up-and-down motion. However, as easy as it sounds, fitness fanatics can still make mistakes.

One common mistake with this workout is focusing on the sheer number of push-ups and ignoring the form. In reality, proper posture is much more crucial than how many pushups you do.

If you are specifically focusing on your back, try one of the many push-up variations. Variations like pike push-ups, sphinx push-ups, and side kick push-ups are designed to engage and strengthen the back.

Also called a spinal twist, the twister workout can ease back pain and help with mobility. However, don't use it as the first exercise in your workout routine, and don't depend on it solely to build a strong back.

To perform a twister exercise, start by sitting on the floor with your legs stretched in front of you. Bend one knee and place your foot on the outside of the opposite leg.

As you twist your upper body towards the bent knee, aim to bring your shoulders towards the back. Once you return to the starting position, repeat the process on the other side.

While the Superman workout will not give you the ability to fly, it will certainly help you achieve good posture and stabilize your back. The effects of regularly performing this home exercise for back can be visible in just a week.

Using a padded mat, rest on the ground with your back facing the ceiling. Maintain your head in a neutral position; facing forward can put stress on your neck. Next, gradually lift your arms and legs to a height of around 6 inches. Don't worry if you can't fully extend your limbs on the first try; it will get better with newer sessions.

Also, try to slightly lift your belly button while your arms and legs are in the air. Practice 2-3 sets daily, with each set consisting of 8 to 12 repetitions.

While the Y-raise can be done with bare hands, it's best to use a load that lets you make a full movement. Avoid using excessive weights as it can overwork the muscles and tire you out too soon. 

Another common mistake is using momentum to push the weight up, instead of using the support of your bag.

The Y-raise exercise starts with the individual lying on the floor with their face down. The arms should be extended overhead in a “Y” shape, while the thumb should be pointing upward. From this position, engage your upper back and shoulder muscles to lift your arms off the ground as high as comfortably possible.

If performed properly, these home back workout exercises will do wonders for your back. You can also try the standing variation if you are uncomfortable lying on your face.

While the bird dog is often considered a variation of the Superman exercise, the distinction is evident in how they achieve their desired effect. Unlike Superman, the bird dog requires an individual to rest in the tabletop position.

As you bring your shoulder blades together, lift your left arm and right leg, and extend them as far as possible. Keep your torso stable and maintain the pose for at least a few seconds. Then, bring the raised leg and arm down to the ground and continue with the other arm and leg.

The reverse plank is an underrated exercise that can effectively solve multiple back problems. Weakness in these areas can contribute to poor posture and back pain; this workout for back at home works by activating these muscles simultaneously and helps to alleviate pressure on the spine.

Set up the correct posture for this workout by sitting on the floor with your legs stretched and your hands placed behind you. Press into your hands and lift your hips, forming a straight line from your head to your heels.

Try to avoid sagging or arching the lower back as you maintain the posture for a few seconds.

Just like its name, the bridge exercise involves making a bridge-like posture with your body. Start by lying on your back with your knees bent and feet flat on the floor; the feet should be around 12 inches apart.

Meanwhile, your arms should be down by your sides, with the palms facing down. The next step is to gently raise your hips towards the ceiling, then gradually lower them back to the starting position. Breathe out as you lift your hips and inhale as you lower them.

At the peak of the movement, aim to align your body in a straight line from your knees to your shoulders. If you can’t reach the full lift right away, that’s perfectly okay. Focus on gradually lifting a bit higher with each repetition.

Also called the Bhujangasana, the cobra pose is ideal for achieving snake-like flexibility. The workout involves doing an energizing backbend stretch. 

Learning to use your abdominal muscles is a crucial part of doing these at home back exercises. Strong abdominal muscles help safeguard your lower back while you work on expanding your upper back.

Once you’ve stabilized your lower back, shift your focus to engaging your upper-back muscles. Also, practice pressing your shoulder blades together to create more space in your spine and open up your chest.

If you are prone to back pain or have recently suffered a back injury, the cat-cow stretch is perfect for you. The workout involves making two different postures, resembling a cat and a cow.

To perform the cat-cow stretch, start by positioning yourself on all fours on a comfortable surface. Then, place your hands directly under your shoulders and your knees under your hips.

Begin the cat stretch by exhaling slowly. As you do this, draw your belly button toward your spine, arching your back upward like an angry cat. Maintain this position for a few seconds before smoothly transitioning into the cow pose.

Alternate between the cat and cow positions, performing the stretch for about 30 seconds to a minute.

The back muscles serve as a structural support to the overall body. These muscles also aid in walking, running, and other movements. A healthy back is necessary for the body to perform its motor functions and achieve smooth mobility.

These are some of the major benefits of maintaining a healthy back:

1. Improved Posture

A healthy back plays a crucial role in maintaining good posture. Proper alignment of the spine, supported by strong back muscles, prevents slouching and hunching. This alignment reduces strain on other body parts, like the neck and shoulders.

Good posture not only enhances your appearance but also promotes better breathing and digestion. By keeping the spine in its natural position, a strong back minimizes the risk of developing musculoskeletal issues and fosters a more upright stance.

2. Reduced Risk of Injury

A strong back helps stabilize the spine and core, which is essential for reducing injuries during physical activities. Strengthened back muscles provide support to the vertebrae and absorb impacts, lessening the likelihood of strains, sprains, and other injuries.

This stability also helps in proper body mechanics during lifting and bending. Furthermore, a robust back supports other muscle groups, which further reduces the chance of falls and mishaps.

3. Better Mobility and Flexibility

Strong back muscles and a well-aligned spine allow for a greater range of motion in everyday activities, such as bending, twisting, and reaching. This flexibility is essential for performing tasks without discomfort and preventing stiffness. 

Improved back health also supports functional movements, making it easier to engage in physical activities like sports or exercise. Incorporating stretches and strength exercises into your routine can enhance spinal flexibility and maintain the mobility necessary for an active lifestyle.

4. Chronic Pain Prevention

Proper spinal alignment reduces the risk of developing conditions like herniated discs, sciatica, and lower back pain. By supporting the spine and maintaining correct posture, you minimize stress and strain on the vertebrae and surrounding tissues.

Regular exercise, stretching, and good ergonomics contribute to sustaining this health and preventing pain. Similarly, proactive back care helps avoid the development of chronic pain, allowing for a more comfortable and active lifestyle.

You can effectively exercise the back without weights, using only bodyweight exercises. These home back exercises rely on your body resistance to strengthen back muscles and improve posture.

Key bodyweight exercises include the Superman pose, where you lift your arms and legs off the ground while lying face down, which targets the lower back.

Another effective move is the plank with shoulder taps. This workout strengthens the upper back by requiring you to stabilize your body while tapping each shoulder with the opposite hand.

These exercises, when performed regularly and with proper form, can provide significant benefits for back health and muscle tone without the need for equipment.

While we discussed the simple back workouts above, these are some advanced back exercises you can try once you master these aforementioned basic exercises:

1. Pull-Ups: Find a sturdy bar or a door frame pull-up bar. Hang from it with an overhand grip, pull your body up until your chin is above the bar, and then lower yourself back down.
2. Inverted Rows: Use a sturdy bar, table, or suspension trainer. Position yourself under the bar, grip it with an overhand grip, and pull your chest towards the bar while keeping your body straight.
3. Single-Arm Bodyweight Rows: Using a sturdy chair or low table, place one hand and knee on it for support. Hold the opposite end of the chair/table and row your body towards it.
4. Plank to Push-Up: Start in a plank position on your forearms. Push up onto your hands one arm at a time to a push-up position, then return to the plank position.
5. Bridge with Single-Leg Lift: Lie on your back with your knees bent and feet flat. Lift your hips to form a bridge, then extend one leg straight out while keeping your hips elevated. Alternate legs to complete one set.
6. Towel Rows: Loop a towel around a sturdy object. Lean back while holding the towel, then row your body towards the object by pulling your elbows back.