Most of us these days have a desk job, where we sit and work at the computer for longs periods of time, and the demanding schedule makes it very difficult to squeeze in regular Exercise. Also, most of us are not in the habit of eating healthy, well-balanced meals. All these factors combined can result in a lot of physical problems, the most common of them being backaches. They start as an uncomfortable knot somewhere along the spine, which is mostly taken care of in the weekend massage appointments. However, ignoring back pains can be risky. Therefore, regular back exercises are advisable.

How to Exercise the Back

There are quite a few effective back strengthening exercises, but the exercises listed below will give you a great start.

Hip Bridge:  This exercise involves lying down on your back with your arms long at your side, your feet directly under your knees, and slightly closer than hip width apart. Next, try to lift your back while making a straight line from shoulder to knees and holding the position for a couple of seconds, and then repeat 8 – 10 times.

Bird Dog: In this exercise, you have to get on your hands and knees on the floor; part your knees hip width and hands shoulder width. Maintaining the position, stretch the left leg and right hand out and hold the posture for 5 to 10 seconds. Repeat with alternating pattern.

Side Plank:  While lying on your side, use the support of your elbow to lift up your body weight. The upper leg should be directly on top of the lower leg and straighten knees and hips. Hold the position for roughly 30 seconds or longer, if you can. Repeat a few times on alternating sides.

Lunge:  Keeping your upper body straight, shoulders back and relaxed with core engaged, step forward with one leg, lowering your hips until both knees are bent at roughly a 90-degree angle. Your front knee should be directly above your ankle, and make sure your other knee doesn’t touch the floor. When you push back to the start position, keep your weight in your heels.  Repeat a few times on alternate legs.

Benefits of Back Exercises

Back exercises not only help to strengthen your back, but also helps to release the excessive pressure the spine handles due to long hours of sitting on a chair. The stabilizing abdominal muscles and lower back muscles are strengthened, which also helps to improve the balance of muscles, their coordination and stability. A stronger abdomen helps to extend greater support to the spine.

While regular back exercises are definitely beneficial, try to avoid sitting too long by taking mini breaks throughout the day to stretch and take short walks to relieve stress and tension.

Photo credit:

Hip bridge exercise from workoutlabs.com

Bird-dog exercise image from  workoutlabs.com

Side plank exercise image from workoutlabs.com

Lunge exercise image from workoutlabs.com