At Home Back Workout Routine

Three Best Routines for Back Workout at Home

Do you suffer from back pain? Looking for an at-home workout routine to target your back muscles? You're in luck! This blog post will provide a simple, at-home workout routine that you can do to help alleviate back pain. All you need is a yoga mat and a water bottle. Let's get started!

Back Workout Routines

Here are the three of the best at home back workout routines for back pain relief.

Superman Exercise for Back 

The first exercise is called the Superman. This move is great for targeting the lower back muscles. 

Superman Exercise Position:

To do the Superman, start by lying flat on your stomach on your yoga mat. 

Next, raise your arms and legs off the ground so that your body is in the shape of a superman flying through the sky! 

Frequency: 

Hold this position for 10 seconds before returning to the starting position. 

Reps: 

Repeat this move 10 times.

The Reverse Plank

The second exercise is called the Reverse Plank. This move targets all of the muscles in the back, including the lats, traps, and rhomboids. 

The Reverse Plank

The Reverse Plank Position:

To do the Reverse Plank, start by sitting on your yoga mat with your legs extended straight out in front of you and your palms flat on the ground behind you. 

Next, raise your hips off the ground so that your body forms a straight line from your head to your heels. 

Frequency: 

Hold this position for 30 seconds before returning to the starting position. 

Reps: 

Repeat this move 3 times.

The Prone Press Up

The third and final exercise is called The Prone Press Up. This move targets the middle back muscles.

The Prone Press Up Position

The Prone Press Up Position:

To do The Prone Press Up, start by lying flat on your stomach on your yoga mat with your palms flat on the ground beside you and your legs extended straight out behind you. 

Next, press up through your palms so that your elbows are straight but not locked. 

Frequency: 

Hold this position for 2 seconds before lowering yourself back down to the starting position. 

Reps:

Repeat this move 10 times.

Conclusion

Those are three simple exercises that you can do at home to target different muscle groups in your back! Remember to listen to your body and only do as many repetitions as you feel comfortable with. If any of these exercises cause pain, stop immediately and consult a doctor or physical therapist. Stay safe and happy working out!