Back Exercises For The Upper & Lower Back That You Can Do At Home

Participating in exercise activities regularly provides numerous health benefits for your back, such as maintaining the health of the spongy discs between your vertebrae, increasing flexibility and mobility, and improving muscular strength, according to Stephen Hochschuler, an orthopedic surgeon with the Texas Back Institute and contributor to Spine-Health.com. Fortunately, you don't need a costly gym membership to keep your back healthy; you can perform stretching and strengthening exercises at home with little or no equipment. Consult your doctor before doing new exercises.

Upper-Back Loosener

As its name suggests, the upper-back loosener stretches the muscles of your upper back, including the latissimus dorsi, or lats for short, rhomboids and trapezius. Stand upright, then lean forward until your torso is nearly parallel to the floor. Extend your arms forward, and grasp a sturdy object with both hands, about 3 inches apart. Move your hips backward, curve your spine upward, and push your shoulders downward until you feel tension through your lats and between your shoulder blades. Hold for five breaths, deepening the stretch slightly with each exhalation.

Standing Trunk Rotations

When you rotate your torso to one side or the other, you stretch your lower-back muscles on the same side. Perform this stretch at home multiple times every day to help prevent lower-back pain. Stand with your feet about 12 inches apart and toes directed forward. Cross your forearms over your chest and twist to the left as far as possible without rotating your hips. Hold for 30 seconds, breathing normally, then switch sides.

Prone Arm/Leg Raises

This exercise strengthens your upper back when you raise your arms and your lower back when you raise your legs, or you can work your entire back by lifting both together. Lie face down with your feet about 6 inches apart and toes on the floor. Extend your arms forward, in front of your head, and place your palms on the floor, also about 6 inches apart. Lift your left arm 3 to 6 inches off the floor, hold for three breaths, then lower it back down. Repeat with your right arm, then your left leg, then your right leg. You can also lift your left arm and right leg simultaneously, followed by your right arm and left leg.

Romanian Deadlift

Romanian deadlifts target the muscles that extend the spine in your lower back, including the erector spinae muscle group and the deep spinal muscles. Stand upright with your feet about 6 inches apart. Hold dumbbells, or objects of equal weight, in your hands with your palms facing your hips. Bend forward at the waist, and lift your right leg backward so it is parallel to the floor, balancing on your left leg. Extend your left arm below your chest as you execute this movement. Reverse back to the starting position, then switch sides. Continue alternating sides for your desired number of repetitions.