Back Exercises at Home – Easy Workouts to Relieve the Pain

Article by Johnny Richardson

In a country where back pain is so widespread, few people realize the benefit of regular back exercises at home. Back pain affects up to 80% of Americans, according to recent research. The one big (of course not the only) reason so many people suffer from it is that, as individuals, we just aren’t active enough.

Regular back exercises at home can help you relieve pain and enjoy a better health. There are plenty of easy workouts to help you achieve that goal. Here are two:

The dorsal raise – this is a lower back workout and is done lying on a mat, facing the floor.

With your hands on the forehead, slowly lift your shoulders backwards to between 4-6 inches from the floor. Remember to keep your shoulders relax as you bent backwards. Keep the position for about 2 seconds, then slowly return back to the horizontal pose. Ten repetitions per session should be enough.

If your back muscles are too week, you can also use your arms to push yourself backwards. You should stop if you feel any pain.

Here is another back stretching exercise: It’s done while lying with your face up, the knees bent and your feet on the floor.

With the back flat on the floor, slowly lower your knees sideways in a rotating hip movement, until you feel a stretch. Keep the position for 20 seconds, then slowly return to the initial position. Repeat this 10 times.

Before attempting back exercises at home, you need to keep in mind this word of caution tough: If you suffer from a sore back, some exercises can actually worsen the condition. You should avoid workouts like straight or bent leg sit-ups as well as lifting both legs while lying on your back (leg lifts). Avoid also lifting heavy weights above the waist and touching your toes while standing.