6 Exercises to do at home to build back muscles


How often do you complain of having a stiff back or backache? If you’ve lost the count, you need to start doing some back exercises at home. Today, it’s not just the older people who suffer from back-related issues; even the young generation complains of back pain frequently. 

If you think that just carrying a heavyweight can give rise to back problems, you’re wrong. Instead, back issues are often born out of various factors such as slouching while sitting on a chair, sitting with proper back support and even slouching while standing.

The higher our salary package rises, the more we sit in front of our computers and the longer hours we spend in front of the screen, the more we start slouching. Unfortunately, a bad posture is often the cause of back pain. But hey, while you work on improving your posture, you also need to start doing back exercises at home

Yes, you can do back exercises at home, which means you need not sign up for a gym membership and drag yourself to the gym even on the days when you’re too tired to drive the car and go through the torture of finding a parking spot. 

Let’s check out some of the easy back exercises at home which won’t cost you much of your time.

  1. Hip hinge hold: Stand with your hips shoulder-width apart and hands at your side. Slightly bend your knees while keeping your shoulders pulled down. Push your hips back as much as you can and lower your torso by slightly hinging at the hips. You should form a 45-degree angle with the floor and hold the position for 30 seconds before returning to the start position.
  2. Hollow hold: Lie down on your back with your legs and arms stretched out. Start pressing your lower back into the floor while you lift your arms and legs together, so your body forms a ‘C’ shape. Just make sure you lift your shoulders and legs only a few inches off the ground. As you hold the position for 30 seconds to 1 minute, try squeezing in your butt and abs muscles.
  3. Dumbbell farmer carry: Start by standing straight and bend to pick up the dumbbells, driving through your heels to lift the weight. Stand straight and engage your core and back with your arms, carrying the weight hanging next to your thighs. Take a few short steps, around 50 feet, before starting all over again.
  4. Superman: Lie down on your stomach with your arms stretched out in front of you and legs straight. Lift both your arms and legs simultaneously, as much as you can and hold this position for a few seconds. 
  5. Aquaman: This is a variation of Superman. Here, you need first to lift your right arm and left leg as much as you can while keeping your head straight. Bring down your limbs before repeating the same process with your left arm and right leg.
  6. Cobra pose: Start by lying down with your palms at shoulder level. By forcing the palms into the ground, try lifting your torso off the ground while keeping your back straight and engaging your core.

Try these super easy back exercises at home to cast away your back pain.