Top 8 Exercises to Relieve Lower Back Pain From Home

The benefits of a strong back go far beyond aesthetics.

Strong back muscles aren’t just the best defense against pain, they’re also essential for almost every move you do. And if you spend long hours seated behind a desk, setting aside time for regular home back workouts can improve your posture and keep you injury-free.

You don’t need fancy gym equipment to get in a great back workout. To help you, here are 8 at-home exercises to relieve lower back pain.

Best At-Home Back Workouts

Three to four days a week, do 1 set of each of these back exercises at home for 30 seconds. Instead of resting between sets, wait until the end of each round before awarding yourself a 1- to 2-minute break. Repeat the full circuit 2 more times for a total of 3 rounds.

If you find that 30 seconds gets too easy, add on 10 to 15 seconds to each exercise.

You’ll need a mat and a pair of lightweight dumbbells to complete the exercises. If you don’t have access to dumbbells, use water bottles or cans of food.

Squat to Front Raise

The squat to front raise is a match made in fitness heaven. This movement not only works your back, but you’ll also target your shoulders, arms, core, quads and glutes all at once.

To perform the movement, either hold a dumbbell in each hand or use your own bodyweight. Make sure to brace your core and keep your back straight while lowering into a squat position.

On the descent of the squat movement, raise both dumbbells up to shoulder level. When you return to the start position, slowly lower the dumbbells back down. That’s one rep. Repeat until time expires.

Bent-Over Reverse Fly to Front Raise

This exercise is great for increasing your back and shoulder strength, plus improving your posture.

Holding dumbbells or using your own bodyweight, press your hips back in a hinge motion, bringing your chest forward—almost parallel to the floor. Allow the weights to hang straight down (palms facing each other) while maintaining a tight core, straight back and slight knee bend.

Raise both arms out to your side while keeping a soft bend in your elbows. Squeeze the shoulder blades together as you pull them toward the spine. When you return to the start position, raise both arms to shoulder level in front of your body with a supinated grip (palms facing inward).

Keep alternating between the reverse fly and front raise until time expires. Avoid hunching your shoulders and keep your chin tucked to maintain a neutral spine during the exercise.

Good Morning Oblique Crunch

Wake up your back, activate your hamstrings and target your side obliques with this simple, yet effective bodyweight exercise.

Using your own bodyweight, start by standing with your feet hip-width apart. Hinge forward from the hips, with your knees slightly bent. Continue to push your hips back while lowering your torso until your spine is almost parallel to the floor. Be sure to maintain a slight arch in your lower back with your shoulder blades pinched together.

Lift your torso and return to your starting position while keeping your core engaged. At the top of the movement lift your right leg while crunching with your right elbow. That’s one rep. Repeat on other side. Keep alternating sides until time expires.

Bent-Over Shoulder Press

This advanced exercise targets your lower back and shoulders. If you find it too challenging, drop the dumbbells and opt for your own bodyweight instead.

To perform the movement, hinge forward from the hips, with your knees slightly bent. Lower your torso until your spine is nearly parallel to the floor. Hold this position while pressing the dumbbells (or arms) overhead.

Squat Hold With Torso Twists

Even though this exercise doesn’t involve a lot of movement, it’s excellent for activating the back, glutes, thighs and oblique muscles.

Holding a dumbbell or using your own bodyweight, get into the full squat position. As you hold in that position, twist your body from waist up. Go from left to right or vice versa.

Plank Rotations

Planks train your core like few other exercises can. By adding a rotation, you target your lower back while increasing the magnitude of the challenge.

Get into a push-up position with your hands directly under your shoulders. Make sure to keep your back straight.

Rotate your chest while lifting one arm. Stop the movement once both arms form a straight line, creating a “T” with your body. Return to the starting position and continue by doing the same movement on the other side. Repeat until time expires.

Swimmers

Taken from the Pilates practice, swimmers bring every muscle into play with a strong focus on your lower back.

Start off on your mat lying face down with your arms stretched out overhead. Raise your upper body by lifting your chest off the mat while contracting your glutes and back muscles. Keep your chin tucked so that you are looking towards the floor.

From here, lift your right arm up away from your mat and at the same time, lift your left leg away from your mat. Aim to lift both limbs approximately one foot off the floor.

Then, as you lower your right arm, lift your left arm. Similarly for the legs, as you lower the left leg, lift your right in a controlled swimming-like motion.

Make sure you keep your glutes engaged during this exercise and don’t overlift your legs as this can cause you to overarch your lower back.

Alternating Back Extensions

The alternating back extension both stretches and strengthens your lower back. To make this exercise more challenging, hold light dumbbells in each hand.

Lie on your mat in a prone (face down) position while reaching both arms above your head—palms facing down. Raise your right arm, head and left leg off the ground. The only things that should be touching the floor are your torso, left arm and right leg.

Return to the starting position and repeat with your left arm and right leg. Keep repeating until time expires.

Final Thoughts

To build a balanced and healthy body, you need to shower your posterior muscles with plenty of love. That’s why focused back training is vital for your health and wellness. Performing these moves 3 to 4 times a week will help you look, move and feel better.

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