Four Exercises For A Better Back

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Four Exercises For A Better Back Sitting at your desk all day means you’re not able to maximize the muscles on your back. Most of the time, this lack of movement causes back aches and pains. 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 your favorite fitness professional before starting any fitness regimen.

Whether you are looking to find relief from back pain or finding ways to improve your athletic abilities, these back exercises can help you. Time to improve your posture and range of motion!


  • Supermans
  • 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 above 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 for 3 counts and then bring back your body to starting position and relax entire body to the ground.

  • Reverse Fly
  • For this exercise, you need 5 or 8-pound dumbells. 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 inwards. 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.

  • Hip LIfts
  • This is a great low-impact exercise that can reduce back pain and strengthen your back. It also helps strengthen your glutes and hamstrings too. 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.

  • Planks
  • Four Exercises For A Better Back 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 down to your feet. Keep your eyes fixed on the floor. Star with a 30-second plank and slowly increase the time as you feel your body become stronger.

     

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