8 Best Bodyweight Back Exercises For Lower Back Pain

Bodyweight back exercises work to strengthen the muscles in your back. This resistance training causes muscle fibers to break down and then repair themselves, which helps build stronger muscles.

These bodyweight back exercises can help improve posture, ease lower back pain and build core strength. Incorporate them into your workout routine and you’ll be working toward your superhero physique in no time!

1. Superman Hold

The Superman Hold is a great exercise to add to any routine that requires a lot of upper body and lower body strength. The movement strengthens the entire core and helps prevent kyphosis (hunchback), which is a common postural issue that can lead to back pain or injury over time.

The key is to slow down the motion and feel all of the muscles contracting as a team. Performing the move too fast can put unnecessary strain on the back and neck.

Once you reach the top of the movement, pause for a few seconds and then slowly lower your arms and legs back to the floor. This will increase the muscles’ time under tension and help you build muscle more effectively.

2. Pushups

Bodyweight back exercises are a simple, affordable and convenient way to add strength training to your workouts. And as a bonus, they can also improve posture and help prevent back pain.

While standard pushups can place a lot of stress on the spine, altering the exercise’s form can reduce the amount of pressure you put on your lower back. Try lowering yourself to your chest before pushing back up again and keeping your core tight and pelvis tucked in. If you’ve been suffering from back pain for a long time, buy tramadol online is the best option for you.

Adding the bird dog to your back workouts will strengthen key muscles that can help improve posture and lower your risk for low back pain. Start by placing two blocks in front of you shoulder-width apart and knees slightly bent.

3. Side Plank

The Side Plank is an excellent back bodyweight exercise because it helps to train the Quadratus Lumborum, a deep muscle located on the sides of your lower back. Start with a standard plank position (forearms on the floor, shoulders directly over your elbows, and the hips close to, but not touching, the ground).

Then shift onto the outside of your left foot and stack your right foot on top to lift into the side plank. This movement works out the core muscles, as well as your upper back and obliques. Keeping these muscles strong can improve posture, ease lower back pain, and help prevent injuries. This intermediate level back bodyweight exercise is simple enough to do at home without any equipment.

4. Lunges

Lunges are a single-leg movement that requires balance and control. They help to strengthen the core muscles, improve posture and balance, and reduce lower back pain by preventing the spine from becoming too rounded.

Lunges also target the psoas muscle. This muscle is often tight due to a sedentary lifestyle. This is a great way to ease this tension, while simultaneously strengthening the hip flexors.

This is a great back exercise for beginners, as it’s easy to do at home without any equipment. However, it’s important to start off slow and gradually increase your reps and sets over time. This will ensure your body has time to adjust and avoid injuries.

5. Twists

Back muscles are tricky to target using bodyweight alone. The chest is easier with push ups and lunges, while the arms are simple enough with air squats and jumping lunges.

The spine is naturally flexible, but too much time spent sitting can cause the connective tissues, muscles, tendons and ligaments to shorten, limiting the spine’s natural mobility. Twisting helps to relengthen the spine and ease back pain by stretching the muscles that surround it.

Start by lying on your mat with your knees bent and feet flat on the ground. Gently roll both of your legs to one side, keeping the shoulder on the ground. Hold the pose for 5-10 deep breaths.

6. Pullups

There are few bodyweight exercises as popular and effective as the pullup. This is largely due to their versatility and ability to target different back muscles. For example, if you find that you’re hitting a training plateau with your lats (which are powerful stabilisers of the spine) then simply changing your grip or technique can give you an instant increase in strength.

Known as the quintessential calisthenic exercise, the pull-up is easy to do at home and has a low barrier of entry and high skill ceiling. When performed correctly, the movement engages all of the key back muscles to prevent hunched shoulders and lower back pain.

7. Tricep Dips

This bodyweight back exercise is the best way to strengthen your shoulders, triceps, and core without the use of a bench. Grip the front edges of two chairs with your hands and hover your butt just off the chair. Slowly lower yourself, hinging at the elbows until they are bent at about a 90-degree angle. Push yourself up to start again and do 10 to 15 reps per set.

To get the most benefit, make sure you break parallel (your upper arms are closer to the ground than your lower ones). This will work your shoulder muscles through a full range of motion, improving stability and posture. Pull your shoulder blades together to engage your core as well.

8. Plank

This is an advanced back exercise and should be worked up to over time. It works your shoulders, deltoids, and rhomboids while working your core as a stabilizing factor.

Start on all fours with your hands flat on the floor, positioned below your shoulders. Stack your shoulder blades directly over your elbows and keep your body in a straight line from head to toe, not sagging or arching.

Including these exercises in your routine can help prevent back pain, and even strengthen the muscles that can reduce injury risk. They are simple to do, require no equipment and can be done anywhere! Try adding them to your next workout!