Are you suffering from back pain? Simply wish to strengthen your core with a home workout routine? Or perhaps it’s a little of both. Home workout routines to strengthen or heal the body allow you to fit exercise into your daily routine at your convenience. They also help you avoid the need for costly gym memberships or classes that may only be available at inconvenient times. Below are five of the best exercises of this type, what they’re called, how to do them and how they can be beneficial to you.


The Child’s Pose

The child’s pose is a neutral pose that helps elongate the spinal discs. In turn, this pose will dissipate the pressure that naturally builds on the spinal column and surrounding area.

To perform this exercise, kneel down with your knees together. Lean forward, pressing your lower back toward your feet, stretching your arms over your head and resting flat against the ground.


The Cat Stretch

The cat stretch is an excellent exercise that aids in possible pain relief and discomfort. To perform, simply once again get on the floor on hands and knees. Bring the hips and neck up, while arching the spine downward, just as a cat would when stretching. Then, reverse the movement—arch your back in the air and your neck and hips down. Then, go back to the first position. Repeat this at least three times for the best results.


Lumbar Hyperextension

Hyperextension of the spinal region is one of the most effective decompression exercises. To do this exercise, lie on your stomach with legs locked straight, and push up with your arms, raising your upper body off of the ground while bending the lower back. For ideal results, make sure to remain in a position of hyperextension for at least five minutes at a time. This will give your spinal region the time it needs to decompress properly, centralizing any pain in your lower back up to your mid back and strengthening the lower.


The Chair

This exercise is particularly helpful if your job requires long periods of sitting during the day.

Plant your feet and place your hands on either side of you, next to the buttocks. Lean back and straighten your arms, so that most of the body weight is transferred to the arms. Hold the position for a few seconds, relax, and repeat.


Back Arch

To do this pose, lie flat on your back, put your hands behind your knees. and then pull the knees up to the chest lifting with your hands if necessary. Also lift your head and pull it toward your knees. Think of it like entering the fetal position, but while on your back rather than side. This will help to elongate the spine.


Be Consistent

This exercises can either be done with absolutely no equipment or with basic items you can find at home or work, like a chair. Remember that consistency is key to wellness. Remind yourself to do these back decompression exercises regularly in order to maintain good health in your back and continue your workout routine.