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5 back exercises you can do at home

Does your back seize up after a long walk? Do you struggle to get out of bed in the morning or even get up from your chair once you’ve been sitting down for a while? Join the club! You don’t have to keep living like that, though. In fact, we have some excellent back exercises that you can do at home.

The Reverse Snow Angel

The first step is to lie face down. Your arms should be at your side, with your palms face down. Lift your shoulders and hands from the ground, just a few inches. Keep your face down as you lift your arms. Bring them up beyond your shoulders and continue until your hands meet above your head. Return to the original position and repeat.


Squats utilize your upper and lower back, which means it’s an excellent exercise for your back and to strengthen your spine. So, move your hips back, then bend your knees to dip your torso. Keep the position for a few seconds before you return to the original position.

Cat Stretch

If you’ve ever watched a cat stretch, then you’ll understand how great this exercise can be for you. You’ll need to get down on all fours to get started. Take a deep breath, then as you exhale you should push your tummy to your spin and curve your back. Hold the position for a few seconds and slowly resume your original position.

The Plank

This is all about the core, which is key to a strong back. A 30-second plank is harder than you think, so start small and build your way up to it.

Kneeling Extension

This is another one that requires you getting down on all fours. This time, though, you’ll lift one leg to the same level as the opposite arm. Look ahead, hold your position, and then do the other side.

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Tara Tyrrell

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