Back Strengthening Exercises for Women

When someone complains of back pain, more often than not it is attributed to lifestyle. No doubt, our lifestyle is responsible for back pain. Apart from the lifestyle, weak muscle is also one of the main causes of back pain. The muscles located in the back, abdomen and buttocks support the spine. When these muscles become weak, it causes back pain. Hence, back strengthening exercises should include exercises for the back, along with abdominal and hip exercises. Let's take a look at some of the back strengthening exercises.

Back Strengthening Exercises to do at Home

When you do these exercises, make it a point not to stretch yourself beyond a limit. This may not strengthen the back, but may injure the back.

Back Extensions
This is a lower back strengthening exercise. Lie on the floor, with your forehead on the floor and your arms placed next to your buttocks. Inhale and slowly lift your chest off the ground, lift your hands off the floor as well and squeeze the shoulder blades together. Make sure your arms are facing away from the body. Slowly come back to the starting position and repeat this back exercises for women 10 to 12 times.

Superman
This is an upper as well as lower back strengthening exercise. Like with back extensions, lie on the ground with forehead touching the floor. Extend your arms straight up in front of your head and point your toes. Inhale and lift your chest, arms and legs of the floor. Do not try to be very adventurous and lift up only as much as you are comfortable with. Hold the position for a few seconds, before you come back to the starting position.

Bridge Pose
One of the yoga exercises, which is also a great exercise for strengthening the back. Lie on your back with your feet flat on the ground. Keep hip width distance between your feet. Place your arms next to your buttocks. Slowly squeeze your buttocks and lift your hips off the ground, such that a straight line can be drawn from the knees to the shoulders. Hold for a few seconds, before you release and repeat the exercise.

Arm and Leg Raises
This is one of the simple back strengthening exercise. Lie with your forehead on the floor and arms extended above your head. Keep your knees and elbows locked. Now slowly lift your right leg and left arm off the floor. Hold for a few seconds and come back to the starting position. Repeat this exercise 10 to 15 times on both the sides.

Cat Pose
To do this back exercise for women. Come down on all your fours, with your knees placed hip width apart and your shoulders placed exactly above your hands. Slowly squeeze your abs and pull belly towards the spine. Gradually round your spine, hold for a few seconds and release. Repeat the exercise 10 to 12 times.

Side Stretch
This is a standing back exercise and stretching for the back. Stand with your feet a little more than shoulder width apart. Extend your arms up in the air and bend your torso sideways to the left. Try to go down as much as you can. Hold for a few seconds, come back to the center and repeat the exercise on both the sides 10 to 12 times.

Knee to Chest Stretch
This is a great stretch for the back, which will help you to relieve the tension accumulated in the back. Lie on your back, with both the feet extended on the floor. Bend the right knee, lift it off the floor, grasp hold of the back of the thigh and pull the knee towards the chest. If required, place the left foot on the floor. Hold for about 30 to 45 legs, before you release and repeat the same on the other side.

When you are doing the back strengthening exercises for women, do not be in a hurry to finish them one after another. Holding the exercises for some time will give faster results. At the same time, make it a practice to do the exercises everyday to strengthen the back and eliminate back pain. However, if you suffer from back pain, talk to your health care professional, before you do these exercises.