Sitting at your desk all day means you’re unable to maximize the use of the muscles on your back. Most of the time, this lack of movement causes discomfort. While you are still young and healthy, it is important to do what you can to strengthen your back. Here are four exercises that you can easily add to your daily routine to help strengthen your back.
As always, don’t forget to consult your doctor or a fitness expert before starting any fitness regimen.
Whether you are looking to find relief from discomfort or finding ways to improve your athletic abilities, these back exercises can help you. They are perfect for improving your posture and range of motion.
As the name suggests, the movement of this exercise is similar to flying. Lie facedown on the floor with your toes pointed down and your arms straight up with your palms facing down. Brace your core and slowly lift your head, arms, and legs a few inches off the ground. Make sure to engage your back, glutes, and hamstrings as you move up. Also, pull down your shoulders and don’t let them scrunch up your ears. Hold the position for 3 counts, and then bring back your body to the starting position and relax.
For this exercise, you need 5 or 8 lb. dumbbells. If you are just starting out, you can use lighter weights. You can even use water bottles if you don’t have dumbbells at home. Stand tall with your feet shoulder-width apart and your knees slightly bent. Remember to keep your back straight and strong. Hold the dumbbell in each hand with your palms facing inward. Hinge forward, keeping your back straight. Raise the dumbbells on your sides as if you’re squeezing your shoulder blades together. Keep your elbows slightly bent. Do 3 sets of 10.
This is a great low-impact exercise that can strengthen your back, glutes, and hamstrings. Lie down on your back with your knees bent and your arms on your side. The distance between your feet should be slightly wider than your shoulders. Now, brace your core and slowly lift your midsection off the ground. Keep this elevated position for about 10 seconds then go back to the starting position.
This simple exercise is great for your core and your lower back muscles. Start with a modified push-up position, with your elbows bent at a 90-degree angle. Your forearm should be on the ground on either side of your body. Keep your core engaged, and rest some of your weight on your forearm. Do not arch your back or lower your hips. There should be a straight line from your head to your feet. Keep your eyes fixed on the floor. Start with a 30-second plank and slowly increase the time as you feel your body become stronger.
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