Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you've ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises. Previous Next 1 of 8 Back exercises in 15 minutes a day. All Rights Reserved. Pulling up with your back, shoulders, and arms. Bend your knees and slowly “roll up” back to the standing position when you’re done. Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted. Place one of your knees on a study bench or similar object and hold your dumbbell in the opposite hand. With your feet flat on the floor, lift your buttocks up until your back is in a straight line. This site complies with the HONcode standard for trustworthy health information: verify here. Lie on your back with your feet flat on the floor. http://www.uptodate.com/home. This content does not have an English version. They are also really good for preventing or relieving back pain you may experience while working. Slowly lower yourself in a controlled motion. Slide your knees wider than shoulder-width apart. Place your right hand on your left quad or your right elbow on your left knee (as shown), and press your left leg to the right as you twist your torso to the left. 7 Reasons Why a Life Without Purpose is Unfulfilling, How to Make Changes in Life To Be the Best Version of You, 17 Ways for Building Resilience and Staying Tough, 3 Home Exercises To Fix Your Rounded Shoulders In One Month, When You Drink Water On An Empty Stomach After Waking Up, These 8 Amazing Things Will Happen, 20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks, 7 Reasons You Should Thank The Second Language You Learned, 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs, 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly), Workout Every Day: Thursday Music Playlist, Cut down on drinking! To relieve any pain felt in the lower back, try doing some of these at home exercises to help. Engage your back muscles and lift your chest up. Push your hips up and back halfway toward your heels, or until you feel a deep stretch. Bend your right knee and drop into a lunge, keeping your left leg as straight as you can behind you with your toes on the ground, so you feel a stretch at the front of your left thigh. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Try this at-home workout developed by Sadie Lincoln, founder of the fitness studio barre3. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Hold this position for 10-15 seconds, then slowly lower yourself to the ground. National Institute of Arthritis and Musculoskeletal and Skin Diseases. To deepen the stretch, gently press down on your head with your right hand. Keep a neutral spine during this stretch. Hartigan C, et al. Do some wall slides. Place your right hand on the floor or in a pray position, and twist your upper body to the right as you extend your right arm toward the ceiling (for a deeper stretch). Try to move the left cheek as close to the floor as possible. When you feel a comfortable stretch, hold there. Lower yourself in a controlled manner and repeat 5-10 times. The exercises are simple enough that you don’t even have to change into workout clothes. All of the exercises up to this point could be done with zero equipment. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). Ensure your legs are maintaining approximately a 90-degree angle (squared off). BACK pain can strike at any time and is not always due to physical exertion. Sit tall on the floor with the soles of your feet together, knees bent out to the sides. Hold this stretch for 30 seconds to 2 minutes. Reach your left hand overhead and grasp just below your right elbow. Stand with your back against a wall, feet shoulder distance apart and heels one stride length away from the wall. Hold for 30 seconds to 2 minutes while taking slow and steady breaths. Move from your hands down to your forearms to get a deeper stretch, if possible. Hold this position for 15-60 seconds then rest. If you cannot lower your torso, then simply hold the stretch and aim to lower your knees closer to the ground gradually. All rights reserved. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. http://orthoinfo.aaos.org/topic.cfm?topic=a00302. Gently pull your right elbow down and toward your head. If you need to, put one hand on a wall for balance. Make sure you support your head and neck by pushing off the floor with your hands. Grab onto the back of your right leg and gently pull it toward your chest. Lift and hold your body as straight as possible. Once you have completed a set of 8-12, switch to the other arm and knee and repeat. Advertising revenue supports our not-for-profit mission. Reset to the top of the movement and repeat 5-10 times. Start with your arms straight towards the floor. Take a large step forward with your right foot. Start standing with your feet hip-width apart. Accessed March 31, 2016. Keep your left foot flexed. Exhale as you bend forward (think of a door hinge movement at the hips), lowering your head toward the floor (imagine the top of your head being parallel with the floor), while keeping your head, neck, and shoulders relaxed (do not tense up). Laskowski ER (expert opinion). Start by “rolling in” to a suitable wall and walking up your feet. Back Exercises With A Resistance Band. Bend your right elbow and reach your right hand to touch the top middle of your back. Accessed March 31, 2016. Here are 17 back workouts to try at home or at the gym. American Academy of Orthopaedic Surgeons. See our safe care and visitor guidelines, plus trusted coronavirus information. Stand straight and tall with your feet hip-width apart, knees just slightly bent, and arms by your sides. Try a few basic exercises to stretch and strengthen your back and supporting muscles. Step back with your feet while keeping a neutral back/spine and with your head/neck in-line with your shoulders and arms. Wrap your arms around the backs of your legs, or simply grab and hold the back of your legs; holding anywhere from 45 seconds to two minutes. American Academy of Orthopaedic Surgeons. Bend your left knee and use your left hand to pull your left foot toward your butt. This content does not have an Arabic version. Accessed March 31, 2016. After the last exercise, rest 1 to 2 minutes and repeat the full circuit 2 more times (3 times total). Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead. Do you want to prevent back pain? How it works: Three or four days a week, do 1 set of each of these exercises for back fat, with little or no rest in between moves. Place your left hand on the floor behind your body. Repeat this movement 10-20 times before completing a set. http://orthoinfo.org/topic.cfm?topic=A00666. Sit on the floor with both legs extended in front of you to start. Slide show: Back exercises in 15 minutes a day. Start standing with your feet together hip width apart. Exercise-based therapy for low back pain. Get yourself a pair of resistance bands! http://www.niams.nih.gov/Health_Info/Back_Pain/default.asp#10. Start with your palms facing outwards at the top of the movement. 7 Reasons Revealed, 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks. As long as it isn’t the sign of anything serious, there are five easy exercises you can do at home to help ease the pain. Perform this static hold 3 times in total. A single copy of these materials may be reprinted for noncommercial personal use only. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. As your strength allows, press through your hands and shoulders to raise and lower yourself slightly. Mayo Clinic, Rochester, Minn. April 1, 2016. But I think there is one investment you should make to really increase the number of back exercises you can do. Spine conditioning program. Squeeze your glutes to increase the stretch in the front of your legs. These are simple exercises that you can do using only a wall. Push through the palms of your hands to keep your arms straight and engaged. Keep your left foot flexed. Slowly lower your chest to the ground, focus on engaging your back muscles. Slowly lower the weight back down but don’t fully lock your arm out. 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