There are many different exercises that are aimed for the back. These exercises have been divided into different sections such as exercises for the lower back and exercises for the upper back. Here are a set of exercises that can easily be practiced at your home.  

Exercises for Strengthening the Upper Back

Shoulder Blade Squeeze

This is an easy back exercise which require sitting with your back straight. The next step is tucking your chin inwards and shoulders are backed a little. After you have done that, compress your shoulder blades together as far as possible. Do this 10 times for 4-5 seconds.

Darts

You first have to lie down, facing the ground with your arms by your side. Next step is to compress your shoulder blades together and lift your arms and chest upwards. Make sure that you keep your neck straight while doing this. This position has to be maintained for about 2-3 seconds.

Opposite Leg and Arm Raises

This back exercise is easy can and can be performed by beginners without any difficulty. The first step is to lie down facing the group with your arms on top of the head. Then you have to raise your opposite arm while keeping the knee and elbow straight. This exercise will tighten your bottom muscle and your legs. This exercise has to be performed for 2-3 seconds.

Exercises for Strengthening the Lower Back

Quadruped

Quadruped is an exercise which aims at strengthening the lower back. The first step is kneeling on the hands and knees. Keep out your left leg and right arm. Hold this position for some time. You can also intensify this exercise by adding weight to the routine.

Superman

Superman is another interesting exercise. The first step is to lie down facing the group with your arms in front and palms placed on the ground. The next step is lifting the arms and legs from the group; you will feel a contraction in your back muscles. This position has to be maintained for 3-4 seconds.

Wrestler’s Bridge

This is a relatively difficult back exercise and requires a lot of practice. The first step is crossing your arms over the chest and rolling back onto the top of the head. This means that the head and feet are the only parts of the body that are touching the ground. Performing this exercise increases back flexibility and contraction which leads to strengthening of the lower back

Exercises for Back Pain

Supine Knee Hug

This is an easy exercise that you can practice at home if you are suffering from back pain. The first step is to lie on your back; then extend your legs, bend your knees and draw them close to the chest. Then gently move from one side to other, this is a type of massage which helps relax the back muscle and relieve back pain.

Cat Stretches

The cat stretches are very effective for treating back pain and are very easy. Firstly you have to be in a position where your wrists are below your shoulders and knees are below the hips. Basically you have to stand like a cat. Then inhale and release the spine downwards. This is followed by exhaling and curling your body downwards. You will get rid of your back pain in no time!

Butterfly Stretches

This is another easy back exercise that you can do at home. At first, put your palms on the shoulders, then sit up, bringing the elbows in front of the chest. You will feel a stretch in your back; you need to hold this position for 3-4 seconds.