Back ache can be the bane of many people’s lives. It can be interruptive during our day to day lives, as well as encroaching on our sleep. Whether it’s that lower back twinge or the ache across the shoulders, back pain can sometimes feel like there is no escape. However, often back pain can be the result of not exercising the muscles enough, meaning that they do not have the strength or freedom they need and are taking the strain of day to day life.
Even if you’re not a gym goer, you can still tackle this problem by doing your own at-home back exercises. You can use your own body weight to create all the tools you need from a gym. If you’re experiencing back discomfort, why not try a couple of these exercises to strengthen those muscles and to stretch out those aches.
- Superman Planks
First you need to be in the plank position. This is when you are on your front, stomach toward the floor, with your arms straight down in front of you, and your legs stretched out backward, like the higher part of a push-up. Make sure your arms aren’t locked in place as your elbows will take the brunt of the weight which is bad for the joints. Alternately bring your left leg to your left elbow, and then your right leg to your right elbow. Repeat this for 60 seconds before taking a break and repeating again. This exercise will also strengthen your arms, shoulders, and abdominal muscles.
- Reverse Snow Angel
Lay on your front, with your nose on the ground. This may seem uncomfortable at first but just think about the back pain going away. Your legs should be stretched out and hip-width apart. Place your arms by your sides and repeat the motion of making a snow angel by stretching your arms past your shoulders and ears, until they meet above your head. Make sure to try and stretch your arms out as far as possible, to activate all the muscles in your back. Then repeat the same motion in reverse, bringing your arms back to your sides. Repeat this at least 20 times.
- Bird Dog
Start on your hands and knees. Make sure your hands are directly beneath your shoulders and your elbows are not locked. Knees should be directly beneath the hips. Stretch the left arm and right leg out in a slow and controlled fashion. Bring them back to the starting point. Now repeat this action with the right arm and left leg. Repeat this alternately. This exercise not only tones the back but also helps to tone the abdominal muscles which support the spine from the front, helping to relieve the strain on the back muscles.
These exercises may seem very simple but will help to relieve back pain but by strengthening the muscles. Toning both the back and the abdominal muscles at the same time helps to create a cradle of support, which prevents stress being placed purely on the back, especially for those who sit slouched in an office chair all day, or carry heavy loads. If you’re looking to for more of a burn from these exercises to create bigger muscle mass, try slowing down the technique, increasing the repetitions, and combing the exercise with a supplement such as Xtreme Testosterone to boost energy and to help the muscles work efficiently.
