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. And 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 reminds me of how awesome Kelowna is.
I will share a few back strengthening exercises that are easy to do at home to help relieve and prevent back pain.
Today, I wanted to show you a few back strengthening exercises that you can do at home.
Back Strengthening Exercises from Home
CLICK HERE to watch the 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.
Grab the towel or TRX and pull yourself up, keeping your elbows close to your side. Pass through your body and slowly lower back down. Keep your body in a straight line as you do the rowing movement. This exercise targets your mid back area.
Dish Towel Row
Perform 1 set of 5-10 reps in a smooth controlled movement with a good stop at the end position.
#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, 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 1 set of 5 reps in smooth controlled movement with a good stop at the end position. The intensity is moderate.
#3 – T-Raises against the Wall
Sit against the wall with your knees at 90 degrees. Maintain good alignment with your head, shoulders and hips. Bring your forearms and elbows up, and slowly slide them up against the wall as high as you can. Lower them back down 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 1 set of 5 reps in a smooth controlled movement, with a quick stop at the end position. 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 towards your left elbow. Lower your leg, then switch to your right elbow and left knee. Alternate back and forth, elbow to knee.
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 1 set of 5 reps on each side with a quick stop at the end position. 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 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.
Rick Kaselj, MS