8 back exercises to do if you're slouched over your laptop everyday

Arpita Chatterjee
·4-min read

With work from home becoming a phenomena and all of us constantly being glued to our screens, our postures are bound to go for a toss, especially of you don't have a proper chair. Your upper back and shoulder is where you will feel most amount of pain and fatigue. Correct posture and shifting your positions every few hours can help. 

But these exercises will help you the most if you're looking to strengthen your back. 

Crunches

These are not just for abs, but crunches can help strenghten you back muscles too. What is known as a crunch is lifting your legs while flexing your lower back. Now lift your body off the floor and extend your legs. You will repeat this process for each side. If you are looking for lower back exercises that will build strength, you will not get the best results by doing this exercise alone. It is still a great way to strengthen your back.

Photo by Elly Fairytale from Pexels
Photo by Elly Fairytale from Pexels

Mountain Pose

Yet another practical lower back exercise to do every day if you're on your own is known as the mountain pose. This is done by lying flat on your back with your palms resting on the ground. Now bring one foot up to your chest and the other leg up to your chest. Again you should feel something in your abdomen area.

Photo by Elly Fairytale from Pexels
Photo by Elly Fairytale from Pexels

Glute bridge

Now what you want to do next is to lie flat again and lift your arms straight above your head. Now lift your chest and let it hang. You will repeat this process for each side, upper and lower back. When you finish, you will want to tighten your stomach muscles. You will do the same for lower back exercises, but you will start by lying on your back with your legs crossed over your chest.

Leg lifts

Some great exercises for your lower back and shoulders are lifting your legs up and down. By simply raising your legs and placing your hands behind your head, you will be able to relax. Now lean back a bit, put one leg on each side at the top of your head, and shift your weight to your toes. Now, from different positions, lift your whole body and repeat the process on each leg.

Photo by Elly Fairytale from Pexels
Photo by Elly Fairytale from Pexels

Warrior pose

When you are doing a Warrior pose, you would have to be in a standing position. Next, cross your fingers over your chest and put them directly under your shoulder blades. Try to bring your head and neck as far back as you can and then exhale hard. Just hold that position for 10-15 seconds. And then repeat.

Photo by Elly Fairytale from Pexels
Photo by Elly Fairytale from Pexels

Push-ups

You can hold your body completely straight before you do a push-up. Now pick your hands up and place your hands flat on the ground next to your legs. Finally, move your arms from your shoulder level to your chest level. Now you need to curl your torso up until your backside is against the ground. Keep your arms up in the air and repeat the arm movement again and again.

Pull-ups

The next exercise that we are going to talk about is pull-ups. The excellent news about pull-ups is that they can be performed in a variety of ways. Some people like to pull their hand up against the wall, while others like to raise their hand above their head and bring it down. Others use their legs and wrist to pull themselves up. There is no right or wrong way to do a pull-up with all these different styles, so if you do decide to do them on your own or find a spot to do them, you can still do them every day if you want to.

Beautiful young woman wearing black sportswear practicing yoga, relaxing in Knees to Chest pose, doing Apanasana exercise, sporty girl working out at home or in yoga studio with grey walls
Beautiful young woman wearing black sportswear practicing yoga, relaxing in Knees to Chest pose, doing Apanasana exercise, sporty girl working out at home or in yoga studio with grey walls

Cat pose

To do this, lie on your back, bend your knees, and bring your head into your chest. Make a stacked position, with one knee to a standard chest and the other leg to a common chest. Placing your tailbone up to your chest and squeezing your chest muscles may help reduce back pain. You should feel a slight sensation in your belly now.

These are just a few of the many lower back exercises to do every day if you're on your own. These exercises can be done at home and are great at building strength while on your own time. So get out there and start making some strength in your back.