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, we take a look at four exercises that you can easily add to your daily routine to help strengthen your back.
Whether you are looking to find relief from discomfort or are 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 always, don’t forget to consult your doctor or a fitness expert before trying any of these exercises.
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 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 go back to the starting position and relax.
Reverse Fly
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.
Hip Lifts
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.
Planks
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.
Relax With Essential Oils And Bath Soaks
Want to relax your back in the simplest way possible? Try our epsom salt products at Better Bath Better Body. Epsom salt is an all-natural remedy that is known to help soothe and even detox the body.
We have a special Back Soothing Bath Soak that can provide you with much-needed relief. It contains peppermint and lavender essential oils that can help calm you down after you do your back exercises for the day.
We also have other blends that can help you on your journey to wellness. Shop them here.
