Here are some back exercises you can do at home:
1. Superman: Lie face down on the floor with your arms extended in front of you. Lift your arms, chest, and legs off the floor simultaneously, while keeping your neck in a neutral position. Hold for a few seconds and then lower back down. Repeat for a few repetitions.
2. Bridge: Lie on your back with your knees bent and feet flat on the floor. Place your hands by your sides. Lift your hips off the ground, squeezing your glutes and engaging your core. Hold the position for a few seconds and then lower your hips back down. Repeat for several repetitions.
3. Bird Dog: Start on your hands and knees in a tabletop position. Extend your right arm straight out in front of you while simultaneously extending your left leg straight back. Keep your core engaged and your back flat. Hold for a moment and then return to the starting position. Repeat on the opposite side. Alternate sides for several repetitions.
4. Cat-Camel Stretch: Start on your hands and knees in a tabletop position. Arch your back like a cat, tucking your chin into your chest and rounding your spine. Hold for a few seconds. Then, reverse the movement by dropping your belly towards the floor, lifting your head and tailbone. Hold for a few seconds. Repeat the cat-camel movement for several repetitions.
5. Prone Cobra: Lie face down on the floor with your arms by your sides and palms facing down. Lift your chest and arms off the floor while squeezing your shoulder blades together. Keep your neck in a neutral position. Hold for a few seconds and then lower back down. Repeat for several repetitions.
Remember to listen to your body and start with exercises that are appropriate for your fitness level. If you have any pre-existing back conditions or injuries, it’s always a good idea to consult with a healthcare professional before starting a new exercise routine.