Strengthening your back is important to avoid injuries or muscle problems developing. Here are some simple back muscle exercises that you can try to keep your back in shape.
The first move is called the hip bridge. It’s a good exercise for people who sit for long periods which can put pressure on the spine. To do this exercise, lie on your back with your feet flat and your knees bent. Slowly lift your hips, squeezing your buttocks as you do, and hold the position for a few seconds. Slowly lower your hips, and repeat the move 10 to 12 times.
The next move, called the bird-dog, helps to improve your balance and coordination while stabilizing your spine for everyday activities. To do it, get down on all fours with your knees the same width as your hips and your hands shoulder-width apart. Squeeze in your abs by pulling your stomach muscles in toward your spine. Without arching your back, extend your right leg behind you and your left arm straight out in front of you. Hold this position for at least five seconds. Repeat it five times before switching to your left leg.
The third and final move is called the side plank. This move strengthens your core as well as your lower back muscles. To begin the exercise, lie straight on your right side while you lean on your forearm. Align your elbow with your shoulder and tighten your stomach muscles. Then, raise your hips slowly, while staying in a straight line. Hold the position for 20 to 30 seconds and then slowly lower yourself. Repeat this two to three times, while alternating the sides.
By practicing these exercises daily, you should notice a significant improvement in your back muscles, as they gradually strengthen and become more supple.