Your back is home to 140 muscles that connect to the rest of your body. That makes your back a central component to whole-body wellness and strength. If you want to feel strong and have an effective workout, then you must start with a sturdy core and proper posture. This will also reduce stress on your body that causes chronic back, neck, shoulder, and even limb pain. Use these exercise, stretches, to strengthen back muscles and start feeling and looking like a new healthy person.

1. Keep Your Posture correct to Strengthen back muscles:-

Most people work all day at a desk, commute while sitting in a car and continue to sit at home watching TV or socializing online. That’s a lot of sitting and more opportunities to slouch. If the muscles of the back aren’t inline then they are putting pressure on your organs, joints, and connecting muscles. Recognizing your bad posture habits is the first step to understanding the importance of your back. It can affect your whole body in the long-term as it can lead to arthritis and chronic back pain. So, whether you are sitting, standing, or lying down remember to keep your back straight. This will help with the following exercises and stretches.

Finding the right physical therapist can also help improve your posture through an assessment of your back pain. But, not all therapy is equal. Discover more here to find the proper help you need.

2. Lying Lower Back Twist:-

Lie on your back using a mat. Use your right hand to grab your left knee and pull it across your lower torso toward the floor. Keep your opposite arm elongated and stretched perpendicular to your back. Your shoulders should continue to touch the floor. Look toward your opposite arm by turning your head. Hold the stretch for 20 seconds, focusing on lower right back pain. Then slowly come back to the center. Repeat using your left arm and right knee.

3. Knee to Chest:-

This stretch uses your legs to lengthen the lower back muscles. It also pulls the pelvis away from the muscles, giving them room to breathe. Lie on your back with your knee bent and your feet flat on the floor. Use both hands to pull your one knee at a time toward your chest. You can keep your head flat on the floor or bring your forehead to your knee for a deeper stretch. Hold for 20 seconds before switching knees. Repeat as needed. This is a great stretch exercise to Strengthen back muscles.

4.  Do Cobra Stretch to Strengthen back muscles:-

You may have seen this stretch in your yoga class. This pose does wonders for middle back pain while strengthening your stomach, shoulders, neck, and of course your whole back. Lie on your stomach with your palms down close to your ribs. Slowly use your arms to push your chest up while lifting your head toward the ceiling. Arch your back slowly and to the point where it is comfortable. Your arms will extend as much as possible as you rise to your comfort zone. Hold for as long as you like without any pain.

5. Lifting Legs Laterally:-

Since your back is supported by your pelvis, strengthening your hips can offer grounding stability for back muscles. Lie on your side with your bottom arm bent and your head rested in your palm. Keep your legs straight and your hips in line with your torso. Slowly raise your leg about a foot from the ground. Be sure to keep your abdomen tight and your leg straight. Hold the leg in the air for a few seconds and then slowly lower it back to the ground.

Do as many repetitions as desired until your leg feels like it can lift no more. Switch to the other side and repeat. All these stretches and exercises will help to strengthen back muscles.