For back pain sufferers, stretching the lower back can have a positive impact on both strength and flexibility. Others can also benefit from a strong back, as the muscles in the lower back can have an impact on the health and function of the legs and hips, and the upper back can have an impact on the strength and function of the shoulders, neck and arms. Many back exercises at home can be performed in a few minutes with little or no special equipment, though an exercise mat or yoga mat can improve comfort.
Beginners should start with simple back exercises at home, such as moderate stretches. Begin by lying down on the floor or exercise mat, face up. Place the feet flat on the ground; the knees will end up bent at about a 45 degree angle. Begin by bringing one knee up, grasping it with both hands, and pulling it toward the chest. This should help stretch leg and back muscles. Repeat with the other leg, then repeat with both legs. Simple stretches like these can help improve mobility so the user can continue more strenuous back exercises at home.
A bridge is one of the best back exercises at home because it requires little space and no special equipment. One should lie face up with the feet flat on the ground. This will make the knees bend at about a 45 degree angle. With the hands folded over the stomach, the user will Lift up the hips and place his weight on the feet and on the shoulders and upper back. He should engage the core muscles — the abs, hip muscles, and lower back muscles — and hold the pose for ten seconds. Release and return to the start position, rest for three seconds, then repeat four more times.
If the user has a stability ball available, back exercises at home can be enhanced and made more comfortable. The bridge described above can be performed with the upper back and shoulders supported by the stability ball, which makes the core muscles engage and forces the lower back to hold the body's weight. One can perform back extensions by lying on the ball face down, with the ball positioned underneath the stomach. The user can then dip the upper body downward, then pull it upward by engaging the core muscles of the abs and lower back.