Back pain can be caused by a sedentary lifestyle and extra weight. If you drive long distances, sit behind an office desk all day long, sleep in awkward positions and avoid exercising, you may experience back pain. When you lead a sedentary lifestyle, your back muscles weaken and your posture becomes worse. Poor posture can negatively affect the health of your bones and joints. It is really important to take care of your health by strengthening your back muscles.

That is why we would like to show you eight easy-to-follow exercises that can help you strengthen your back, improve posture and tone your body. You can perform them at home, without any special equipment. All you need to have is a mat. Are you interested?

This back workout consists of effective exercises such as speaker’s positions, back elevations, cross poses, knees to the chest, snake poses, cat poses, pelvis raises, isomeric lumbar exercises. These moves can help you stretch your entire back and fix your bad posture. If you want to improve your health, you should repeat this back training routine at least three times a week or you can pick three of four exercises and do them every day.

You should remember that in order to strengthen your back, you need to adjust your exercises to your fitness level and do not push too hard as it can cause injuries. And do not forget to consult your doctor before you start your training routine. Scroll down to see how to perform these moves correctly.

READ MORE: These effective exercises help you tighten your butt and tone abs

#1. Speaker’s positions

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Credit: BetterMe

#2. Back elevations

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Credit: BetterMe

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#3. Cross poses

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Credit: BetterMe

#4. Knees to the chest

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Credit: BetterMe

#5. Snake poses

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Credit: BetterMe

#6. Cat poses

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Credit: BetterMe

#7. Pelvis raises

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Credit: BetterMe

#8. Thread the needle

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Credit: BetterMe

READ MORE: 5 minutes exercises to melt fat from belly and hips

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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