Simple Back Exercises You Can Do At Home With No Equipment

Atomic Burpees

A spin on your standard burpee, an atomic burpee involves an additional step of a sit-up before the jump. The atomic burpee is a common mention on lists of the best lower back exercises and simple back strengthening exercises.

Bird Dog

The Bird Dog is one of the most recommended options in the category of the best back workouts at home without equipment. This bodyweight floor exercise while primarily used for strengthening your core and abs, is also a quick home relief for lower back pain.

Dolphin Kicks

Another quick exercise that helps with both core strengthening at home, as well as with relieving lower back pain, a Dolphin Kick is an easy home workout for developing a strong back without any gym equipment.

Bridge Pose

One of the easiest and quickest home exercises for strengthening the lower back at home, the Bridge Pose (also known as Setu Bandhasana in Yoga) requires little effort but helps tremendously with relieving back pain due to poor posture.

Air Swimming

Recommended far and wide for strengthening the postural muscles, the Air Swimming exercise has been found to be immensely helpful in targeting the posterior chain and providing quick relief from back pain.

Press Up Back Extension

This is one of the most under-rated remedies for lower back pain, in the form of an easy and virtually effortless workout that won’t take more than 5 minutes.


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