Easy At-Home Back Workouts You Can Do in 20 Minutes

If you’re feeling a regular twinge in your back, it might be a sign to try some at-home back workouts. After a hard day of work, exercising your back muscles can make a difference; luckily for you, you don’t even have to leave your house to do it. Back muscles are among the most important in your body, but it’s easy to take them for granted. I learned my lesson the hard way when I started feeling back pain after long hours hunched over my computer at work—and I’m not the only one.

According to a study published in Healthcare (Basel), approximately 60 to 80 percent of adults in Western countries are likely to experience low back pain. However, studies have also proven that back workouts can do wonders in strengthening your back muscles and protecting you from any more back pain. One article in The Ochsner Journal found that strengthening exercises focused on the neck, back, and spine can significantly reduce pain, even in those suffering from chronic back and neck pain.

Whether you’re seeking to address back pain or just strengthen your back muscles, we’ve gathered effective back workouts you can do at home with your body weight or minimal equipment like dumbbells. So, get ready to work out and follow along with us. Here are three at-home back workouts you can do in 20 minutes or less.

1. Renegade Rows

Benefits 

The renegade row is a challenging exercise that targets your upper back muscles, as well as your core and arms.

Equipment

Dumbbells are ideal for this exercise, but if you don’t have any, you can use any weighted object at home, such as a water bottle or a can of food. You can also modify this exercise by doing it on your knees instead of in a plank position.

Directions

1. Start in a plank position with your hands on two dumbbells or other weighted objects. Keep your feet hip-width apart and your core engaged.
2. While maintaining a steady position, lift one dumbbell off the ground and pull it up toward your chest, keeping your elbow close to your body.
3. Lower the weight back down to the ground and repeat on the other side.

Reps

Aim for three sets of 10-12 reps on each side.

2. Pull-ups

Benefits 

Pull-ups are a classic exercise that targets your upper back muscles, including your lats and rhomboids.

Equipment

All you need is a sturdy bar or something similar that can support your weight.

Directions

1. Grasp the bar with your palms facing away from your body and your hands shoulder-width apart.
2. Hang from the bar with your arms fully extended and your feet off the ground.
3. Pull yourself up until your chin is above the bar, then lower yourself back down to the starting position.

If you can’t do a full pull-up, don’t worry. There are several modifications you can make to work up to it. For example, you can use a resistance band to help support your weight, or you can do a negative pull-up, which involves jumping up to the bar and lowering yourself slowly.

Reps

Aim for three sets of 10-12 reps.

3. Superman

Benefits

The Superman exercise targets your lower back muscles and helps improve your posture.

Equipment

No equipment is needed for this easy at-home back workout.

Directions 

1. Lie face down on the floor with your arms extended in front of you and your legs straight.
2. Raise your arms, chest, and legs off the ground as high as you can, and hold for a few seconds.
3. Lower back down to the starting position.

To make this exercise more challenging, you can add a resistance band by looping it around your ankles and holding onto the ends with your hands. This will provide additional resistance as you lift your arms, chest, and legs off the ground.

Reps

Aim for three sets of 10-12 reps.

The Verdict

Strengthening your back muscles is an important factor in your fitness journey. Not only does it improve your posture, but it also safeguards you from chronic back pain. Even if you’ve had a busy day at work, you can easily carve out time for these three easy at-home back workouts that will only take 20 minutes of your time. Doing back workouts at home regularly will certainly benefit your health and posture in the long run.

When performing back workouts at home, remember to warm up before starting your exercises and stretch afterward to prevent injury and reduce soreness. By incorporating these exercises into your at-home workout routine, you can build a stronger back and improve your overall well-being.