Best Bodyweight Back Exercises | Stretching and Strenghtening

A sedentary lifestyle and prolonged sitting leads to bad posture, the development of osteochondrosis and other diseases. But exercises for the back can prevent such problems. You can do gymnastics even at home and with no equipment, it is not necessary to go to the gym. This option is suitable for people with any schedule and activity and works well for developing both your lower and upper back muscles.

Why do I need to workout?

Many schoolchildren and adults suffer from bad posture. The risk of developing scoliosis, kyphosis, and other disorders increases with age through sedentary work. Now they are diagnosed even in 30-year-old patients, while previously it was encountered only by people over 50. Most people experience back pain from time to time.

Degenerative processes that lead to the development of osteochondrosis and intervertebral hernias, arise from a lack of nutrition of bone tissue. The human body is designed so that the spine receives minerals and other nutrients. That is why it is important to do exercises for the back and spine, walk a lot and lift moderate weights.

The right set of exercises solves the following problems:

  • eliminates back pain, improves overall well-being;
  • helps build a muscular frame and relieve stress on the spine;
  • strengthen the therapeutic effect of treatment;
  • helps prevent a relapse or exacerbation of the disease;
  • allows you to eliminate the discomfort that occurs against the background of various pathologies;
  • increases plasticity and flexibility of the spinal column.

The spine needs moderate strain. Otherwise it ceases to function properly, which will lead to the development of various pathologies, including those that can cause disability if not treated in time.

General rules and recommendations

If you plan to do exercises for your back at home, take the following tips:

  • Do not overdo it. Do not exhaust yourself with long and hard workouts. It’s enough to do gymnastics 3-4 times a week. The workouts should not be to the point of exhaustion.
  • Gradually increase the load. Do not lift a lot of weight or immediately perform exercises without physical training. Gradually increase the weight and the number of approaches to prevent injuries and other unpleasant consequences.
  • Do not make any abrupt movements. They may aggravate the condition and lead to severe pain and complications. All movements should be smooth. Do not do sudden twists, lunges, or jumps.
  • Watch your breathing. It is important that during the performance of gymnastics to get into the body a sufficient amount of oxygen. Start the exercise on inhalation, and end on exhalation.
  • Focus on quality, not quantity. You will not benefit from the exercise if you do it incorrectly. Strictly follow the instructions. If you are not sure about the correctness of the actions, consult a specialist (a rehabilitation therapist or a trainer).
  • Choose comfortable clothes for training. It should not restrain your movements. It is worth choosing closet items made of natural fabrics, as they do not interfere with the natural air exchange.
  • Consistency is the main principle. You can achieve the desired results from training only if you do it regularly.

The therapeutic effect of the exercises is achieved by improving blood circulation in the spine. This leads to nourishment of the cells and activation of regenerative processes.


Despite the fact that exercises to strengthen the back are of great benefit, in some situations, they should not be done. The main contraindications are:

  • serious spinal injuries;
  • pregnancy;
  • external bleeding;
  • recent surgeries;
  • renal insufficiency and other kidney diseases;
  • diseases of the cardiovascular system;
  • exacerbations of chronic pathologies.
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If you have any health problems, be sure to visit your doctor for consultation.

Warm up is an important step

Regardless of whether you do exercises for your back at home or in the gym, it is important to always start your exercises with a warm-up. If the muscles are well warmed up, you can prevent injury. On average, the warm-up should take about 10 minutes.

The warm-up complex includes the following steps:

  • stand level and take a breath in and out. Relax and tune in to the upcoming activities
  • support your sides with your hands, and then make circular movements with your head, first to one side, then to the other. Do the action slowly.
  • hands down. Maximal relaxation. Then raise the left and right shoulder alternately. Then make several circular movements with your shoulders.
  • next raise one arm up as much as possible. The second arm should be relaxed. Change the position of the hands, making sweeps.
  • perform circular movements with straight arms.
  • place your hands on your waist and rotate your hips to one side and then to the other.
  • bend forward and try to reach the floor with your fingers. Keep your legs straight.
  • bend your body to the right and left. Your arms should be straight above your head.
  • lift your leg. Bend your knee at a right angle. Rotate the lower part of the leg in a circle in different directions.
  • repeat for the other leg.

It is advisable to repeat the complex of exercises twice. Also, on-the-spot running can be considered as part of regular warm-up.

Exercise complex

Experts recommend repeating the exercises five times. The training should last 20-30 minutes. Over time, the duration can be increased, but the load is recommended to add gradually.

For the treatment of diseases of the back, in particular the spine and their prevention is recommended to perform exercises for stretching and strengthening. The complex is chosen individually, depending on the state of health and other factors.

Spinal Stretching Exercises

Back exercises aimed at stretching the spine are considered effective. After performing them, the space between the vertebrae increases, and therefore the risk of their pinching and painful sensations is reduced. The complex can be performed in the morning as an exercise or in the evening after a day of work. The exercises are simple and everyone can do them at home.

Hangs on the crossbar

This is the easiest exercise to perform. It is desirable to do it on a horizontal bar, the height of which is greater than the person’s height, so that you don’t have to bend your legs too much. You have to hang for a few minutes at a time. The time depends on the physical preparation. If it is difficult to hang, you can do several sets of 1-2 minutes.

In this case the spine is well stretched, which prevents intervertebral hernias.

You can also do hangings with your head down. But only people with excellent physical training will be able to hold on with the legs. If there is no chinning bar nearby, you can install a bar in the doorway.

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“Cat” pose

Get on all fours. Arch your back as much as possible for 10-15 seconds, while pulling your chin to your chest. Then bend your back. Lift your head as high as possible. Change the position several times.

“Baby” pose

Position yourself face down on the floor. Place your hands under your armpits. Straighten your arms. At the same time, rest your hands on your knees. End up on all fours, but don’t stop. Lower your head, rest your face on the floor, keeping your buttocks at the top point. Stay in this position until you feel tired.

Stretching on the floor

Sit on the floor. You can put a yoga mat under your buttocks for comfort. Spread your legs as wide apart as possible. Then slowly bend forward as far as you can. Gradually rise to the starting position. Your back must be straight all the time. Watch your breathing while doing all the exercises.

Exercises to straighten the spine

Because sitting for so long disturbs the posture and curves the spinal column, it is important to do exercises to straighten it. Such a set of exercises for the back will allow you to maintain the correct posture and prevent the development of diseases. Training can be made up depending on physical fitness and other factors.

“Parachutist” pose

Lie face down on the floor. Put your arms in front of you straight. Then raise your arms and legs up as much as possible at the same time. Your back should arch at this moment. Hold that position for a few seconds. Then relax. Be sure to do several approaches.

If you find it difficult to do the exercise, it can be simplified. Lift one arm and leg, arranged diagonally. Then change the limbs. Do at least four or five approaches.

“Table” pose

Uncomplicated exercises to strengthen the back are easy to do at home at any time. To do the “Table” you need to sit on the floor. Then take your hands back and rest your palms on the floor. Bend your legs at the knees and rest your feet. Lift your body up, keeping it parallel to the floor.

“Basketball Basket” pose

Starting position is lying on the floor. Bend your knees and pull them toward you with your hands. Lift your body toward the knees. Stay in this position for 10-20 seconds. It is worth repeating several times.


It is necessary to rest the elbows and toes on the floor. The body should be stretched like a string. In this position you should hold for 30 seconds. This exercise is good not only for the back, but also for other parts of the body. To diversify your training, the plank can also be done on the side. In this case, it is important to make sure that the spine and neck are on the same level line.

You can also include the following exercises for the weakened back and legs in your workout:

  • Keep your legs straight. Tilt your body forward and rest your hands on the floor. Make sure your back and arms are in line with each other, with them at right angles to your legs. Hold this position for a few seconds. Exercise helps straighten the spine, pump up the back and legs.
  • Take a position lying on your stomach on the floor. Then rest your hands on the floor and lift the upper part of the body. Sag your back well.
  • Roll over on your back. Put your hands along your body. Bend your legs at the knees. Slowly move your pelvis upwards as much as possible. Then stay in the adopted position, and then lower yourself.
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Back Muscle Strengthening Exercises

To prevent osteochondrosis and other spinal diseases, it is important to do exercises to strengthen the back muscles. After regular training, you will be able to build a muscular framework that will keep the spine in the right position and reduce the strain on it. A variety of exercises can be included in the exercise program.

“Swimmer” pose

You need to lie on the floor face down. Then alternately lift one arm and the leg positioned diagonally. Change the position of the arms and legs. Also try to lift all limbs up at the same time. This exercise is good for people with spinal curvatures.

Push-ups in the triangle pose

Stand with your hands and feet touching the floor with your buttocks as high as possible. Legs must be straight. Then do push-ups. Bend your elbows and lower your head down until your forehead touches the floor. Return to the starting position. Perform up to 10 sets.

Reverse split

Lie face down on the floor. Arms out to the sides. Then lift your head and chest off the floor and the back of your hands at the same time. The muscles that are responsible for shoulder blade extension are most involved in this exercise.

Hyperextension on a fitball (exercise ball)

If you have a gymnastic ball at home, effective exercises for the back muscles can be performed with its help. Doing hyperextension on a fitball is not difficult. You need to lie down on your stomach on the ball. Put your hands behind your head and lean forward. Then return to the starting position. Repeat the action several times. If you go to the gym, then hyperextension can be done on a special simulator.

Lumbar twists (for lower back)

This uncomplicated and safe exercise allows you to strengthen the most vulnerable part of your back – the lower back. Lie on the floor with your back. Then bend one leg slightly at the knee and stretch it to the opposite side. Make sure that your shoulders stay on the surface.

With sufficient physical fitness, you can also strengthen your back by working with weights. It is important to gradually increase the load so that the training brings the desired results and remains safe.


It is desirable that exercises for the back muscles be chosen by a specialist. The first workouts should be done with a trainer to master the technique, and then you can do them at home as well. In the process of exercising, it is important to listen to your own sensations. Any discomfort or pain should be a red signal to continue.

Doing exercises for the back is possible for people regardless of fitness level and age. If there are health issues, however, it is better to consult a doctor beforehand.

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