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Back Strengthening Exercises You Can Do While At Home

Keeping your back strong and light helps make sure you can stay at your desk for long hours without feeling aches. Use these quick exercises to give instant strength to your back.
Back Strengthening Exercises You Can Do While At Home
Back Strengthening Exercises You Can Do While At Home

While working from home, all of us face back pains and aches, due to bad postures. Weak muscles at the core and back lead to intense back pains which can become acute eventually. Hence it is important to strengthen your back muscles and keep the blood flowing which reduces stiffness and also heals back pains. Doing these non-equipment exercises at home, using your own body strength is the best way to keep your lower back safe.

Best Back Strengthening Exercises

Lower Back Rotations :

Lie down on the floor on your back, with your knees bend and arms wide spread. Now, bring both your knees to the right side of your body and then towards the left side. This rotation unlocks your lower back and removes stiffness there.

Pelvic push :

Lying on the floor on your back simply tuck your stomach inside, like you are pushing the floor with your stomach and back involved. You will feel this pelvic push on your lower back. Do about 10 sets of this while holding the push position for a few seconds.

Superman stretch :

Roll over and move to a lying position on your stomach. With your legs raised about 30 degrees in the air and arms stretched and raised ahead, hold your position for some seconds, and then come back to normal position. Do this superman stretch for about 5 times and feel the spine getting all the stretch and massage.

Cat Press :

Get on your knees and hands in a crawling position. Now arch up your back towards the ceiling, making your back stretch and curl up. Feel this stretch, which will make your back stronger while relieving all muscle stress.

Bridges :

Get on your back by lying down and now fold your knees and spread them shoulder apart. In this position, with your arms under your buttocks, push the floor while raising your stomach and abdomen towards the ceiling. Make sure your feet are flat on the floor and your neck well supported.

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Back Strengthening Exercises You Can Do While At Home

Product Price in India
Tynor Lumbo Sacral Belt (Comfortable Immobilization, Secure Fitting) -Large, 1 Piece ₹ 676
SpiffySky Posture Corrector Shoulder Back Support Belt for Men and Women (Waist Size:32 to 38 Inch) ₹ 399
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