5 back exercises to do at home to strengthen muscles and prevent injuries

Starting a new fitness journey can be overwhelming. However, there are a series of exercises that we can do at home to start, and maintain a healthier posture, prevent pain or injuries, and improve our quality of life. A strong back is very important as we need support in our daily activities, no matter our level of fitness or our age.

1. Superman: 

© EXTREME-PHOTOGRAPHER

The Superman exercise targets the lower back, helping to activate the erector spinae—those important muscles that run along your spine, keeping you upright and supporting rotational movements. It also engages your glutes, hamstrings, and abs.

To perform the exercise, lie flat on your stomach on a comfortable surface, keeping your neck aligned with your spine by looking straight down. Then, simultaneously raise your arms and legs, reaching as far as you can in opposite directions. 

Hold this lifted position for around five seconds, then gently lower yourself back down. 

Aim for 10 reps, or adjust to your comfort level as you build strength.

 2. Bridge:

© ilbusca

Bridges are a staple in many workout routines, and for good reason—they’re perfect for strengthening your glutes, lower back, and hips, which all play key roles in stabilizing your core.

To get started, lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your pelvis in a neutral position—don’t tilt it forward or backward. 

Then, squeeze your glutes and hamstrings to lift your hips toward the ceiling, raising them as high as you comfortably can while keeping your abs and glutes engaged. 

Hold this bridge position for 3 to 5 seconds, then gently lower back to the ground. 

Aim for about 10 reps, but listen to your body and adjust as needed.

3. Plank row:

© Morsa Images

When you’re feeling stronger and ready to take things up a notch, try plank rows. They’re great for working your back, especially your lats, shoulder blades, and rhomboids, which all play a big role in good posture and spinal support. Plus, you can do them with just your body weight, or add some hand weights if you’re looking for more of a challenge.

To start, lie on your stomach on a mat and push yourself into a plank position. Keep your glutes and abs tight to stay stable. 

Then, one at a time, row your arm up, bringing your fist toward your chest. 

Try for three sets of 6-8 reps per side, or whatever feels good for you as you build strength.

4. Bird dog:

© JulPo

The bird dog helps strengthen your back, especially the erector spinae, while also working your shoulders and upper back. It’s all about slow, controlled movement to really engage the muscles.

Start by getting on all fours, with your knees hip-width apart and hands directly under your shoulders. Focus on keeping your spine neutral and engage your back muscles to draw your shoulder blades down. 

Then, lift your right arm and left leg at the same time, keeping your back flat and your hips level—avoid rotating to the side. 

Alternate sides, aiming for 2-3 sets of around 12 reps, or as many as you can do while maintaining good form.

5. Pushup:

© TravelCouples

Pushups are a killer full-body exercise, especially for your upper body and back, targeting your back, arms, and core effectively.

Start on all fours, with your hands placed slightly wider than shoulder-width apart. 

Your feet should be in line with your hips, and make sure they aren’t turned in or out. Slowly press up into a plank position, keeping your head neutral and your back straight. 

From there, use your arms to lower and raise your body, remembering to keep your abs and glutes tight—this helps keep your back muscles engaged. 

Aim for as many reps as you can do without straining, focusing on form over speed.