Best Back Exercises: Strenght and Flexibility!

Whether you are sitting in a chair after a day’s work or lazing in bed on your day off, the only part of your body that needs maximum attention is your back. Many young people in India suffer from severe back pain due to rising wages and lack of physical activity. Here are the best back exercises!


My personal favorite among the back exercises! Lie on your stomach and simultaneously lift your arms and legs as far as possible and hold this position for as long as possible. Always look straight ahead, eyes wide open and back straight, even when you have to bend down. 

When you pull yourself up, raise your left arm and right leg and make the movement as fast as possible. Lift your right arm and left leg and when you are brought down, lift your left arms and right legs as far as you can. 


Make sure to keep your chest lifted and avoid bending back and return to the upright position for a few seconds. If you don’t know, the squat is a great workout to strengthen the spine, because it is used isometrically for both the lower and upper back. Lie on your back, straighten your abdomen and lift your upper body upward with an eye stretch. Move your hips back and bend your knees and hips while lowering your lower body, but make sure you keep lifting your chest up, avoiding backward arches. 

Next, hold your hindfoot in your hands and raise your pelvis and buttocks as high as possible. Lie on the floor, bend your knees and put your feet on the floor, bending your knees, then back into an upright position. 

Bhujangasana or the Cobra Pose

Hold this position for a few seconds, then slowly bring your back to normal, coming to four. Take a deep breath and push your abdomen into your spine as you exhale and bend back towards the ceiling. Hold it for two to three seconds and then again, come up and down again and hold it for several seconds. 

Move your body up and down, keeping your right leg and left arm at shoulder level and your left leg at the same level as your chest. 

Hold this position for a few seconds while looking straight ahead, then bring your legs and arms up. Next, lift your left leg and right arm, and next, your right leg next to you. 


If you need to tighten your core, this board is a great way to strengthen your back, especially the lower part. Depending on your fitness level, you can also look at the forearm version or the classic version to achieve additional effects. 

Place your upper body on a table or bench while lying on your stomach and slowly lift your legs as high in the air as possible. This is the best stretch for the lower back ever, and if lifting the legs is particularly hard, do it with one leg at a time. 

Setu Bandhasana or the Bridge Pose

Start in a kneeling position and push your abdomen by pushing your body upward until only your hands and feet are on the floor. Pull your toes together, spread your fingers wide, and gently move your chest up and down. Breathe normally during this exercise, but remember to push yourself up every time you push yourself up. Lie up with both hands and then slowly push with your feet, starting at your knees. 

The back is an underrated, yet important muscle group. These excellent back exercises will help you improve yours! Oh, and will make you look super attractive!

Don’t forget your core!

Central Park is perfect for all kinds of exercises!