Take a Back Health Break: Quick Back Exercises for Home

Especially right now, when everyone is staying home, you might not realize just how long you’ve been sitting all day. This can wreak havoc on the back and the whole body. That’s why it’s more important than ever to do something good for your body and get some daily exercise. That goes for everyone—not just people with back pain! Everybody can benefit from keeping the spine flexible and working those muscles that get “bored” from too much sitting. By taking just a few minutes for an “exercise quickie,” you’ll notice feeling more flexible, energized, and clear-headed.

We’ve put together some of the quickest, most helpful exercises to keep you moving at home. There’s something for everyone: We’ve got both basic and more advanced exercises. Never done back exercises before? No worries. Just start with our basic exercises and notice for yourself the difference in how you feel.

Kaia pro tips: For poses (like Plank), we recommend that you hold each for 30 seconds. For regular exercises, we recommend doing 12 to 15 repetitions each. Want to get more from your workout? It’s easy. Just increase the number of rounds for each exercise.

Kaia Basic Exercises

Pelvic Lift

This exercise is great for your hip flexors, which can shorten after sitting for long periods. It’s also good for working your back muscles and glutes, as well as keeping your blood circulating.

Side Lunge

This exercise works your trunk muscles. It also helps to melt tension in the hips and back.

Lying “T” Arm Lift

This exercise activates the shoulder blade muscles, which can get weak when you sit too much. It’s also great for releasing overall tension.

Kaia Advanced Exercises

Pelvic Lift With Steeple Arms

This exercise works the hip flexors, glutes, and back muscles, all of which tend to be passive when we sit. It also helps to rev up your blood circulation.

Lying Arm Stretch

This exercise works the shoulder blade muscles, which can get slack if we sit for too long. You’ll also notice that it helps you to release built-up physical tension.

Plank

This exercise is very useful because it works nearly every muscle in your body! Plus, it trains your deep trunk muscles, which help hold your body up throughout the day.

Staying home doesn’t have to hold you back from taking care of your body. Try these exercises—we think you’ll be glad you did. Want to learn more exercises? Just go to the “Physical Exercises” section of your Kaia Back Pain app. The app has a wide range of exercises to keep your back happy.

Give it a try now!