A study conducted shows that 4 out of 5 people suffer from back related problems at some point of time in their life. Back pain is a widespread concern, the degree of pain ranging from mild to chronically painful to serious problems including slipped discs that leave you bed-ridden. The whole body is dependent over your back, thus it certainly isn’t a bad idea to start taking care of this all important body part as early as possible. Here are 7 easy and most effective exercises to strength those muscles that are directly linked with your back.

Get Started

Like in the given picture, sit on a chair with your feet flat on the floor. Keep your weight slightly forward so that you’re balanced on the two well-known bones under your buttocks. Relax your shoulders and keep your head level so that to maintain all 3 natural curves.

Side Stretch

This exercise stretches the muscles in your back and side.

Try stretching your arm overhead while slowly bending to the opposite side. Do not twist and hold this position for 5 seconds before returning to the starting position. Do 10 repetitions of this exercise before switching sides.

Full Back Release

This exercise stretches and strengthens the back and buttock muscles.

While relaxing your neck, curl down slowly. “Hang” for a count of 5 and then curl up slowly. Make sure of tightening your abdominals and only use the power of your back muscles to curl up and down. Bring your head up last and do 10 repetitions of this exercise.

Neck Turn

This exercise stretches the neck muscles and strengthens the spinal cord area.

Try tucking your chin in while keeping your eyes level and rotate your head so that you’re looking over 1 shoulder. Hold that position for 5 seconds before returning back to the starting position. Do 10 repetitions of this exercise before switching sides.

Neck Tilt

This exercise stretches and strengthens the neck and upper back muscles.

Keep your shoulders relaxed and tuck your chin in slightly. Tilt your head in such a way that your ear is right over your shoulder. Hold that position for 5 seconds and then return to the starting position. Do 10 repetitions of this exercise before switching sides.

Shoulder Shrug

This exercise stretches and strengthens the shoulder and upper back muscles.

Try raising your shoulders as high as you can. Once you can’t raise your shoulders any further, hold that position for 5 seconds and then return to the starting position. Do 10 repetitions of this exercise.

Single Leg Pull

This exercise stretches the hip, lower back and buttock muscles.

Try and slowly pull a bent knee to your chest while keeping the other knee and the lower back pressed against the floor. Hold the position for 5 seconds, return to the start position. Do 10 repetitions and then switch legs.

Straight Leg Raise

This exercise stretches the hips and hamstring muscles, and also strengthens the quadriceps muscles.

While keeping your lower back pressed against the floor, try raising your straight leg until its level with the bent knee. Hold the position for 5 seconds, and return to the start position. Do 10 repetitions and then switch legs.

If done correctly and in the right posture, these 7 exercises will strengthen your back.