Your back bears the brunt of your physical activities each day. Therefore, back pain is common, especially as you age. Gentle exercises can go a long way toward strengthening your back and helping with your overall physical condition. Here are a few simple movements that you can try in the comfort of your own home to increase your back strength. 

4 Gentle Back Exercises to Try at Home

1. Partial Crunches 

Partial crunches allow you to stretch your back without overextending the lower back muscles. Further, this movement builds core and chest strength. To do this exercise, lay on your back, bend your knees, and keep your feet flat on the floor. Then, put your hands behind your head or neck, and gently raise your head and shoulders off of the floor. Then, softly lay back down. Repeat this movement 8-12 times, depending on your comfort level. Breathe deeply throughout and take breaks as needed. 

2. Bridges 

Alleviate lower back pain with some bridge exercises. Lie on your back while keeping your knees bent, and plant your heels on the floor while keeping your toes upward. Gently lift your hips off of the floor until your knees, hips, and shoulders are in a straight line. Use your heels and core to stabilize yourself. After holding the pose for 10 seconds, lower yourself to the floor and repeat the movement 10-12 times. 

3. Hamstring Stretches

This exercise stretches your hamstrings, which are the strong bands of tissue that run along the back of your thighs. The movement also takes the pressure off of your lower back, which helps with relieving back pain. Lie on your back with one knee bent. Then, loop an exercise band or towel around your opposite foot. Stretch your foot up to the ceiling while straightening your leg. Carefully apply pressure to the foot with the band or towel. Hold the stretch for 15-30 seconds and then switch sides.

4. Wall Sits 

Wall sits test your core strength and help you build muscles in your back, thighs, and calves. You can use any wall for this exercise. Place your back against the wall and slide down it until you're in a sitting position with both knees bent. Hold this pose for 10 seconds and then slide back up the wall. Repeat the exercise 10 to 12 times with breaks in between. 

If you're struggling with persistent lower back pain, contact Mid Rivers Chiropractic in St. Peters, MO. James Lustig, DC, uses chiropractic and therapeutic techniques to treat back discomfort, knee pain, neck pain, and other conditions. He also offers acupuncture, adjustments, and other services to help you live pain-free. See what he can do for you online, or schedule an appointment by calling (636) 279-1400.