We have put together a list of some of the simplest but most effective back exercises that can be done anywhere, even in your office. All you need to start exercising is a wall!
The Neck And Head
Stand against a wall and press your back against it, starting at the bottom of your spine. Press your tailbone against the wall first, then bend your upper back so it doesn’t touch the wall.
Slowly roll your back onto the wall. Bend your neck forward and stretch the top of your head toward the ceiling, as if a rope were pulling you up.
Don’t bring your chin too close to your collarbone. You should feel a slight stretch in your neck during this exercise.
The Upper Spine
Stand near a wall with your arms at your sides and your palms facing your body. Slowly bring your elbows back until they touch the wall.
Don’t let your shoulders drop forward or the back of your arms to touch the wall. Repeat the exercise several times.
Shoulders
Press your back against the wall. Slowly move your left shoulder away from the wall, pressing your shoulder blade against the wall. Repeat for the right shoulder.
Lumbosacral Region Of The Spine
Press your back against the wall or into a chair. Slide your spine down the wall by slightly bending your knees. Push your lower back against the wall, bending your back and contracting your stomach muscles.
Now, slowly straighten one leg at a time, making sure your lower back is firmly pressed against the wall.
To feel more of a stretch, as you stretch your leg, place your hands on your hips and press down lightly.
Note: If you feel pain or discomfort in your lower back, stop doing this exercise.
The Tailbone
Stand with your back against the wall and your feet about 35-40 cm from the wall. Slowly begin to press your buttocks against the wall, bending your knees until you feel comfortable.
Your lower back should be pressed against the wall and you should not feel any discomfort while doing this exercise. Repeat the exercise several times.
Based on materials from fithacker