How is life when your back hurts? It brings us almost to a standstill. We cannot lift, twist, turn, or do most of our normal daily activities. If you want to prevent back injuries, adding back exercises at home can create a strong back with greater range of motion.
If you do not exercise your back regularly your back is prone to injury. You twist a little and pick up a child and your back hurts for days. You bend over to pickup the laundry basket instead of using your legs, and you suffer. If your back is strong and flexible you can do these types of movements and not sustain the minor injuries and sore back.
A good starting point is to start using some core stability exercises. With these exercises you hold a position with a straight body line. One example would be putting yourself into a normal push-up position. Hold the upper position maintaining a straight firm body. Hold the position for 30 seconds to 1 minute. For a little more work try putting your feet up on a chair. This will put a little more effort on your part building stronger core muscles, including a stronger back.
A great exercise to increase strength in your lower back is the barbell dead lift. You bend down at the waist and knees with the barbell in front of you. Grasp the bar with both hands approximately shoulder width apart. Power upward using your legs and lower back to lift. When you start out, use only weights you can comfortably lift. As you develop better form and improve the strength of your back start challenging yourself with heavier weights. This is the exercise athletes use to create their powerful backs for lifting and participating in sports.
One of the most popular back exercises at home is hyper-extensions. You can perform these on your bed or on a bench. You allow your upper torso to hang over the edge, maintain a straight back and then lower and raise your shoulders. This exercise should not be attempted until you practice some of the other lower back exercises first.
The Good Morning is an easy to perform exercise you can do at home. Simply bend at the waist while keeping your back straight. It looks like bowing. Then you raise yourself back to upright. This exercise works both the lower back and the buttock muscles.
One more of the back exercises at home you should perform is the superman. You simply get down on your hands and knees, and then raise one leg straight back and the opposite arm straight out in front of you. Hold the position for about 30 seconds, and then switch sides. This exercise will help create a stronger back quickly.
Back exercises at home are an essential addition to your workout program. All exercises require a strong back for support. Never neglect your back health or you will pay severe consequences.