Approximately 7.5% of the global population suffers from low back pain―that’s around 577 million people. If you suffer from backaches, you are not alone. Back pain can greatly reduce your ability to perform everyday activities and can result in a reduction in overall quality of life.
Thankfully, there are many effective back strength exercises that you can perform at home to ease and overcome back pain. In this blog post, we will share three easy back strengthening exercises you can perform wherever you are.
Before performing any exercises, we recommend that you start with a 5-10 minute warmup of moderate cardio. This helps to awaken your muscles and increase blood flow.
Let’s get started.
1. Resistance Band Pull-Apart
Resistance bands are among the most affordable, convenient, and effective pieces of workout equipment available. In this exercise, stand with your legs shoulder-width apart and your arms extended in front of you with the band held taut with both hands.
As you keep your arms straight, move them out to either side of your body. Keep your spine straight and squeeze your shoulder blades together. When your arms are fully extended to either side of your body, reverse the movement and bring them back to the center.
Perform two sets of this exercise with 15-20 repetitions. If this is too many for you, start with a lower number and gradually increase the reps.
2. Dumbbell Row
The dumbbell row is another super effective back strengthening exercise—and you don’t need a canoe to perform it! Grab a set of dumbells and grip one in each hand (we recommend starting with a lower weight).
Stand with your feet shoulder-width apart, bend your knees slightly, and bend at the waist so that your torso is at a 45-degree angle to the ground.
At a 90-degree angle, start rowing with the dumbells, bringing them up towards the ceiling as you squeeze your shoulder blades together. Perform 2-3 sets of 10-12 repetitions.
3. Wood Chop
For this exercise, it is recommended that you have a medicine ball, though a dumbbell will also suffice. This is a full-body movement that really works your back as well as your core and arms.
Start with your feet shoulder-width apart and the medicine ball in your arms above and to the right of your head. Rotate your hips to the left. As you do this, bring the medicine ball downward in a sweeping motion towards the outside of your left knee.
Reverse the movement by rotating your hips and truck to the right. With your arms straight, bring the medicine ball back to the starting position. You’ll quickly see why this exercise is called the wood chop!
For 1-3 sets, perform 10-12 repetitions.
Another recommendation for people suffering from back pain is to visit a chiropractor. Click here to learn how to choose the best chiropractor.
Back Strength Exercises You Can Do at Home
These back exercises can help you to overcome back injury and pain and achieve a stronger back.
Did you like this blog post on back strength exercises? Be sure to check out our other informative articles on a wide range of interesting topics, including health and fitness.