Five back exercises to try at home

Having a healthy back is vital for every day life and can be improved through regular exercise and staying active. I’m a strong believer in mobilising the spine to stretch (and release) tighter areas through engaging the muscles correctly to provide support. 

Even if you suffer with back pain, you should still take part in physical activity to ensure the back muscles do not lose their strength. If you have a tense, stiff or sore back, you should still complete a regular exercise routine that enables you to mobilise and strengthen your back to aid recovery.

Below are five essential back exercises that I perform daily. If you regularly sit for long periods of time in front of a computer, commute, slouch or have muscular imbalances or stress, then give these a go.

Wide child’s pose

This pose gives relief to the mid and lower back by opening the pelvis and taking the body weight away. It also allows a subtle ankle, knee and adductor stretch.

Extended child’s pose

This pose opens the pelvis slightly by stretching into the outer glute, as well as opening the side of the back to under arm. It’s a lovely stretch.

Up and down cat

This stretch opens up the individual vertebra disks and increases the circulation to the spinal nerves.

Baby cobra

This exercise uses your own body weight to strengthen the full back chain of the body. It’s a very subtle movement, but brings us away from a slouched posture and rounded shoulders.

Bird dog (opposite arm/opposite leg balance)

This posture is surprisingly tricky when you imagine you have a glass of water on your back! It makes the body engage with the back and tummy (core) muscles at the same time. They work together to keep you balanced and strong in your back.

If you’d like to find out more about these exercises, or have a specific back problem, please get in contact with me.