Exercises to strengthen your back at home

it backache is a symptom that beats more and more people.
According to statistics1)Back pain statistics., 2 out of 3 people will one day suffer from back pain in life.

Do you want good news? It is not inevitable!

If you are reading this article, it is certainly because you are also experiencing back pain.
To combat these plagues, do not fall into the simple sedentary trap, which will only make your problem worse.

You actually will fight pain and finally feel better?
Discover best exercises to strengthen your back at home, as well as a 4-week beginner training program!

The people who suffer most from back pain are undoubtedly the most sedentary.

If you do office work, go to work by car and do not do regular physical activity in parallel, you will undoubtedly be one of the 70% of the population who will suffer some day from back pain.

To stop this phenomenon are the two key words: weight training2)Physical exercises for the treatment of chronic low back pain. and flexibility exercises3)Yoga exercises for the treatment of chronic low back pain..

Regular exercise of these two types of exercises will allow you to quickly relieve your pain.

The best exercises to strengthen your back.

Here is a selection of the best home fitness exercises to fight back pain.

Horizontal feature with elastic

The horizontal move is an excellent exercise for building back muscles, the most important muscle in terms of volume behind.

Here's how:

  1. Sit on the floor.
  2. Place the elastic band behind your feet
  3. Position your back straight and hold a natural lower back arch (very important).
  4. Pull your elbows back, keeping them close to your body.
  5. Hold the contraction for 3 seconds.
  6. Then release slowly to return to the starting position.

Row with manuals

Like the previous exercise, the double dumbbell rowing allows you to build your entire back, and especially your back.

Here's how to do the exercise:

  1. Take a dumbbell in each hand.
  2. Tilt the chest forward until it is parallel to the floor.
    Pay attention, especially you should not round the lower back, but maintain a natural chambers (very important).
  3. Pull your elbows back, hold them close to your body, and then slowly return to the original position.

Pool survey with feet at Swissball

This exercise is often recommended for building glutes.
However, building muscles in the lower back is also extremely effective.

Here's how to do the exercise:

  1. Sit back against the ground, both feet on the weld ball and arms outstretched on each side of the body.
  2. Press your feet to mount your pelvis until you get a shoulder-pelvic alignment.
  3. Hold the position for 3 seconds, contract the gluten as much as possible, and then slowly return to the starting position.

Swissball is an excellent tool for working the whole body because it adds instability to the exercises that allow you to work the deep muscles, which are too often forgotten.
However, be aware that exercises with Swissball are generally recommended for the more experienced.

If you are a beginner, you can still do this exercise without Swissball first!


Superman is a very effective isometric exercise to strengthen all back muscles without the risk of injury.

Here's how to do the exercise:

  1. Lie flat on your stomach.
  2. Extend your arms in front of you.
  3. Peel your arms and feet off the ground and hold the position during exercise.

Board at Swissball

The plank is one of the best cutting exercises to strengthen the belly.
Again, Fitball will add a good dose of instability to this exercise to maximize work on the deep muscles.

Here's how to do the exercise:

  1. Place elbows on Swissball at shoulder level.
  2. Stretch your legs for ankle-pelvic shoulder adjustment.
  3. Tighten the abdominal muscle and hold the position for the specified time.

Please note that during this exercise it is important not to dig your lower back:

If you are a beginner, you can also do this exercise without Swissball first.

Anti-backache training program

program for back pain

Are you tired of always hurting in the back and really want to get out of it?

I have prepared a complete 4-week training program to do at home, with or without equipment and specifically designed for beginners with 100% video training.

> Discover the exercise program to fight back pain.

If you want to avoid back pain in general, or cure it, keep in mind that rest is definitely not the right solution!
In addition, the use of low back strap or medication will only mask the pain but will not solve the problem.

If you really want to fight back pain, you must absolutely follow an appropriate exercise program and not be inactive.

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