Free isometric exercises for the back are designed to help you strengthen your upper and lower back muscles, as well as your legs and abdominal muscles. While isometric exercises strengthen your body through static positions which isolate your muscles, it is important to perform regular cardiovascular exercises in conjunction with isometric exercises to achieve a full-body workout.
Reverse Plank on Exercise Ball
This isometric exercise is designed to strengthen your lower back. Place an exercise ball on the ground and sit down on it with your back straight and feet flat on the floor. Roll down on the ball until your upper back and neck are being supported by the ball. Your lower back and hips should not be supported by the ball. Extend your legs out, balancing your weight on your heels and hold this position for 10 to 30 seconds, keeping your body straight the entire time. Repeat until fatigued.
Superman
This isometric exercise is designed to relieve back pain, as well as strengthen your back and arm muscles. Lie down flat on the ground with your arms and legs fully extended. From this position, simultaneously lift your right leg off the ground and your left arm off the ground. With your arm and leg parallel to the floor, hold this position for six to eight seconds. Repeat the exercise using your left leg and right arm. Alternate between the two until fatigued.
Plank
This isometric exercise will strengthen your lower back as well as help relieve lower back pain. Lie down on your stomach with your arms at your sides and legs extended. Place both of your forearms down on the ground in front of you and push up until your forearms and upper arms make 90-degree angles with each other. As you move into this position, balance your body weight on your toes and forearms. Hold this position for six to eight seconds and repeat 10 times before stopping.
Side Bridge
This isometric exercise will work your abdominal muscles as well as your upper and lower back. Lie down on the ground on your right side, placing your right forearm down at shoulder height for support. Push up on your forearm until your upper arm makes a 90-degree angle with your forearm. Since you are on your side, as you push up, your body will be perpendicular with the floor. Place your left hand on your hip, keeping your legs together and hold this for 10 to 30 seconds. Repeat until fatigued.
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