Home Back Workout: Top Exercises that Will Help You Overcome Injury

home back workoutLower back pain, or lumbago, is estimated as the one of the most common reasons why people visit the doctor. In fact, according to most sources we will all experience back pain at some stage in our lives. This is one of the reasons why you should find home back workouts that can strengthen your back and that keeps your back strong and flexible. The Prevent Back Pain with Five Steps course teaches students how progressive stretches, attention to your posture and core exercises can help you prevent or minimize back pain. It offers tips on how to set up your workstation to help prevent lower back problems and offers a number of deep core strengthening exercises that you can do at home.

There are a number of different home back workouts that you can rely on to keep you strong and supple. Depending on your level of fitness and your current strength, the following exercise routines have been shown to be very beneficial to help strengthen the back:

  • Yoga routines for back and neck strength

  • Pilates as a way to strengthen the back

  • Basic exercise routines

  • Fat burning workouts and cardio routines

Yoga for Back and Neck Strength

Yoga is one of the best forms of exercise to build strength and flexibility. Yoga has its origins in spiritual practices from ancient India. It really gained in popularity in the West in the 1980’s and yoga has become a very popular form of workout. Yoga is now considered a mainstream form of exercise and there are countless yoga resources that will teach you how to practice the art of yoga. Yoga is particularly beneficial because it teaches relaxation as well as exercise.

For those who have experienced injuries, including minor back injuries, yoga offers a low stress way of exercising to improve strength and flexibility. If you have injured your back then you need to consult your physician before attempting any exercise routines, but your physician will most likely support the idea of using yoga to improve back health.

Postures suitable for improving back strength include the child pose, the belly pose, the forward bend, the downward facing dog pose and the cobra pose. Poses can be altered to take into account any back injuries to ensure that no further injuries occur. Yoga for Sciatica: Stretch Your Way to Relief Today and Yoga for Lower Back Pain: 5 Poses That Will Alleviate Pain offer additional resources on using yoga as a home back workout routine.

The Yoga for Neck and Back Care course is designed for students of all levels. The course teaches you how to identify muscle imbalances, how to correct imbalances, how to improve strength and flexibility and how to understand and improve your unique posture, body and tendencies. The course offers simple self-treatment solutions you can implement in your own home.

Pilates Home Back Workouts

Pilates was developed by Joseph H. Pilates in the early twentieth century with a focus on improving spinal alignment and improvement. Pilates is aimed at developing a strong central core and Pilates often helps to improve balance and coordination.

Pilates is a great home exercise routine, because the movements are non-stressful and the exercises, like those of yoga, can be tailored to your specific needs to ensure that no further injury occurs whilst also provided much needed stretching and exercise. Specific Pilates stretches aimed at improving lower back strength and relieving lower back pain include the cat stretch, the opposite arm and leg stretch, the upper back extension stretch and the forward stretch.

The Real Pilates 7 Day Core Strength & Stamina Transformation course offers over 16 lectures that will teach a new Pilates move for each day of the week so that you build a full Pilates program that suits your needs. The course includes instructions on supplemental standing workouts as well as including a 30 minute bonus workout. This course will teach you the fundamental principles of Pilates and offers lifestyle tips to help you improve your overall health and wellbeing.

The Pilates for Beginners: Why Should You Take up Pilates article offers further resources for those interested in learning more about Pilates.

Basic Home Exercise Routines

If you are up to more strenuous workouts, then dancing workouts like Ballet and Jazz offer a fun way to increase strength and improve fitness. It is important to take any back injuries into account when attempting more strenuous exercise routines, but good dance routines can be an excellent way to build up stamina and fitness.

The Total Hot Body Fitness Workout course promises to help you look radiant, help you feel more powerful and improve your overall fitness and wellbeing. The course offers four different levels of exercise. The beginner level helps you build greater flexibility, the intermediate level promises to teach you to harness your power, the advanced level offers a power challenge and the waking energy level will teach you practices for a more youthful self.

The Floor Exercises for Back and Core article available on the Udemy blog offers further resources on what exercises you can do at home to improve your core strength and improve your spinal flexibility.

Start Stretching Today

Strength and flexibility don’t happen overnight and neither does a weakened spinal system. It is important to ensure you remain fit, flexible and healthy irrespective of your age, weight or medical condition. And getting fit doesn’t have to mean hours of “back-breaking” exercise. Slow, deliberate stretching and exercising everyday will help you to avoid health complications further down the line.

“No Equipment, No Excuses” Home Workout course offers three days of home workouts that include stretching, lower body and upper body workouts, cardio routines and core exercises that you can practice in the comfort of your own home. The series takes one week to complete and will teach you the fundamental ideas behind weight loss, and how to workout at home without spending money on equipment or memberships.