Easy Back Exercises

If you suffer from back problems or you want to strengthen your back without complicated equipment, try these easy back exercises. Learn and enjoy!
Easy Back Exercises

Last update: 21 November, 2018

Strengthening your back can alleviate possible pain and any discomfort that you may have in your daily life. Whether you’re looking to reduce your pain or just strengthen the back area, we’ve prepared a list with the best easy back exercises for you.

As you will see, you don’t need any equipment to do these exercises. What’s more, you can perform them anywhere. All you need is time and motivation. We’re convinced that they’ll be very useful for you.

Easy back exercises

Here are some easy back exercises to give your back a workout:

1. Bridge

The first of our easy back exercises is the bridge. This is a movement that counteracts the negative effects of sitting in chairs for too long. This can cause an excessive amount of force to be placed on the spinal column. Aside from that, this exercise will help you to stretch out your hip flexors. Not only that, but it can also strengthen the muscles that stabilize your spinal column, including your glutes and abs.

The bridge is one of our easy back exercises

The process for doing this exercise is to lie face up with your feet straight and approximately hip-width apart. Your arms should be relaxed and your knees should be bent. Squeeze your glutes as you lift your hips, forming a straight line from the knees to the shoulders. Count to three and then go back down slowly. It’s best if you can do 12 repetitions of these.

2- Dog bird

Number two on our list is one of the best exercises for the back: the dog bird. Start by getting on your hands and knees on the floor. Squeeze your glutes and ab muscles. After that, raise your right arm out in front of you until it’s at the same height as your shoulder and squeeze the muscles.

The dog bird is one of the easy back exercises

At the same time, stretch out your left leg behind you until it’s at hip height. Both of your hips should be parallel to the floor. Come back to the starting position slowly and in a controlled manner to end the movement. We recommend that you do three sets of ten repetitions.

3- The plank

The plank is one of the best exercises for reducing back pain and strengthening that area. Although this might come as a surprise to you, its benefits are due to the fact that it’s a basic isometric exercise that strengthens your abdominal area.

In order to execute one repetition, you have to support yourself with your forearms on the floor face down. After, lift your whole body from the floor until it forms a straight line from the head to the feet. You should be supported by your toes and forearms. Stay in this position for as long as you can.

4- Crunches with a chair

Having a strong abdomen can help you reduce back discomfort. That being the case, we recommend that you try this exercise. The only equipment you need for this is a chair. It’s an excellent exercise for increasing abdominal strength.

You should lie down, face up, with your legs supported by a chair and the fingers of your hand behind your head. To execute the movement, contract your abdominal muscles and lift your shoulders slowly from of the ground. You should come back to your initial position slowly. As you strengthen your abdominal muscles over time, you’ll be able to do more repetitions.

5- Alternate squat

We’re sure that you must have seen many machines in the gym for weighted squats? For the alternate squat, we recommend an activity that’s great for your spinal column. It will simulate the same movement, but without the need to lift weights. This makes it great for people recovering from injuries. Additionally, it’ll help you safely develop abdominal and leg strength. These can help protect your spinal cord from unnecessary injuries.

In order to execute the alternate squats, you just have to use the edge of a chair or a bed. From there, you cross your arms across your chest with your fingers touching your shoulders. Then you squeeze your glutes and and press against the ground with your legs while you stand up. Your back and neck should be aligned. Once you have stood up completely, you must sit down again, using the muscles in your legs.

As a final note, don’t forget to stretch your back muscles before and after training, to avoid suffering from any type of injury. Make these easy back exercises part of your routine and enjoy their benefits. What are you waiting for?

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.