4 Back Strengthening Exercises You Can Do at Home

It is always hard to get back to your daily routine after a vacation.

The family and I had a little vacation at a local ski hill. One of the things I look forward to when heading back home is this view:

I took that photo while my wife was driving. Sights like this remind me of how awesome Kelowna, British Columbia, is.

Enjoy!

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I wanted to share with you some back strengthening exercises that you can do easily from home. Give these back strengthening exercises from home a go and see how much they can help you by helping you to relieve and prevent back pain.

CLICK HERE to watch the YouTube video.

I had Jenna demonstrate the exercises.

#1 – Dish Towel Row

If you’re at home, you can do this exercise with a dish towel that’s wrapped around a beam. If you’re in the gym, you can use a TRX resistance band. Grab the towel or TRX and pull yourself up, keeping your elbows close to your side. Pass through your body and lower back down slowly. Keep your body in a straight line as you do the rowing movement. This exercise targets your mid-back area.

Dish Towel Row

Perform one set of 5 to 10 reps in a smooth, controlled movement with a good stop at the end.


#2 – Trap Activator With Weights

For this exercise, you can use weights or water bottles. Lie down on your stomach with weights in your hands. Lift your feet, shoulders and arms with the weights up. Hold that position for a couple of seconds, and then move back down. Repeat the movement. This exercise targets the hamstrings, glutes, mid-back, low back and those middle trapezius muscles in between the shoulder blade.

Trap Activator With Weights

Perform one set of 5 reps in a smooth, controlled movement with a good stop at the end. The intensity is moderate.


#3 – T-Raises Against the Wall

Sit against the wall with your knees at 90 degrees. Maintain proper alignment with your head, shoulders and hips. Bring your forearms and elbows up and slide them up against the wall slowly as high as you can. Lower them back to the starting position.

When you’re pushing the forearms and elbows up against the wall, you are working on the mid-back area and activating the lower back area. Being in the wall squat position, you are working on the muscles around the knees and hips.

T-Raises Against the Wall

Perform one set of 5 reps in a smooth, controlled movement, with a quick stop at the end. The intensity can be light to moderate.


#4 – Bicycle Crunches

Lie on your back on the floor with your legs straight and your hands at the side of your head. Bend your upper body forward, pull your right knee back up toward your left elbow. Lower your leg, and then switch to your right elbow and left knee. Alternate back and forth from elbow to knee.

Bicycle Crunches

If you feel too much stress in your back when you do this exercise, you can eliminate the twisting movement.

Regression: Bicycle Crunches Without Twisting Movement

Lie on your back on the floor. Bring your arms overhead. Bend your upper body forward as you raise your legs up.

Bicycle Crunches Without Twisting Movement

Perform one set of 5 reps on each side with a quick stop at the end. The intensity is moderate. Be cautious with this exercise and see how you feel in your back when you do it. If you feel any stress or strain, try to do the regression exercise with your arms overhead and legs straight. It will still be challenging to your core, but a little bit easier on your back.

Give these four exercises a go and start strengthening your back at home.

If you want to get rid of your back discomfort once and for all, then click here to check out the Fix My Back Pain program.

Take care!

Rick Kaselj, MS