Lower back pain afflicts too many people, and one of the ways to alleviate it (unless you have a serious problem) is to strengthen your core muscles – front and back.
Luckily, your abdominals are some of the easiest muscles to exercise—but almost most notorious to get visible, lasting results. The results come from consistency in exercising and to continue to challenge yourself doing each and every session.
And doing back exercises at home is fairly easy with noticeable results in only after a few sessions.
Lower Back
Your lower back has two sets of muscles: one for the heavy lifting and one for stabilizing the part of your spine that carries all your weight.
In addition, weak abdominals affect your lower back’s strength. Therefore, many of the lower back exercises that you can do at home, are actually designed to work your lower abdominals. Which means, building your six-pack will affect the power and strength of your lower back and eliminate the back pain.
I have three key exercises that you can do at home, they are: Toes To Sky, Knee-Up and Push-Up Hold (or Plank).
Toe To Sky requires you to lie on your back, legs at 90-degrees and to lift your pelvis as high as you can, while keeping your legs vertical; this works you Lower Rectus Abdominis Muscle.
Knee-Up also has you on your back and bend your hips and knees 90-degress, so your upper legs are parallel to the floor. Bring your knees to your chest, then lower/extend your legs… but don’t let your legs touch the floor when they’re fully extended.
The Push-Up Hold requires you to hold your body in the “up” Push-Up position, and to hold the position for 10 second. To really address and exercise your lower back, lift one leg, then the opposite arm, then do the others. You’ll feel a substantial burn in your lower back. See? Lower back exercises at home that are easy to do and effective.
Upper Back
The Upper Back is another story; the most potent upper back exercise is PULL-UPS, hands down this is best way to strengthen your upper back. It’s quite difficult to do at first, so you must stick with it to get the most out of it.
However, if you didn’t get the Pull-up/Chin-Up, you can use the Exercise Band for your upper back exercises; basically you’ll be doing Lat Pulldowns where you use the tension of the Exercise Band to work your lats. Wrap the band around your hands, raise your arms above your head, and pull down.
Make sure that you pull your shoulder blades in and down as you bring your elbows down in the same motion you would do if you were doing lat pull downs at the gym.
With the Exercise Band, you can also perform Bent-Over Rows, which is another great upper back exercise that hits your lats and your rhomboid muscle.
Working your back (upper and lower) is crucial to obtaining a sleek look in clothing, and we just discussed some quick and simple back-sculpting exercises that you can do at home.
To learn more tips and techniques on how to put together a home workout, check out Turbulence Training Program where you’ll find loads of information on how to more effectively exercise at home.
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