I’ll be honest with you. I didn’t think much about my back until it started hurting. Between working from home, binge-watching Netflix on the couch, and skipping proper stretches, my back got tight. Not just once in a while, but every single morning. I thought I needed a fancy gym setup or heavy weights to fix it, but turns out, all I really needed was my own body.
Yep, no equipment. No gym membership. Just good ol’ bodyweight back exercises. And let me tell you, after a few weeks of doing these regularly, my back felt looser, stronger, and honestly, I just moved better.
So if you’re someone who wants to stay flexible and strong, whether you’re sitting all day or just want to move better for everyday stuff like carrying groceries or picking up your kids, these 8 bodyweight back exercises are for you.
They’re simple, you can do them anywhere (I do mine in my bedroom or even out on the back porch), and they’ll help your back feel brand new. Let’s get into it.
1. Superman Hold
This one sounds cool because, well, it kinda makes you look like Superman flying through the sky.
How to do it:
- Lie face down on the floor with arms extended in front of you and legs straight.
- Lift your arms, chest, and legs off the ground at the same time.
- Hold for 20–30 seconds, then lower back down.
Why I love it: It hits the entire back, especially the lower back and those little muscles that help with posture. It’s my go-to when my back feels stiff after sitting too long.
Pro tip: Don’t crank your neck. Keep your gaze down so your neck stays aligned.
2. Bird Dog
Sounds funny, but this move is serious about stability.
How to do it:
- Start on all fours, hands under shoulders, knees under hips.
- Extend your right arm and left leg at the same time.
- Hold for a few seconds, then bring them back and switch sides.
Why I love it: This one’s great for your lower back, upper back, and your core. It also challenges balance, which keeps you sharp.
Pro tip: Go slow and controlled. Don’t rush it. I pretend I’m balancing a coffee cup on my back.
3. Reverse Snow Angels
Yep, it’s like those snow angels you did as a kid. But face down and tougher.
How to do it:
- Lie on your stomach with arms down at your sides.
- Lift your chest slightly and sweep your arms out wide and up toward your head, then back down.
Why I love it: Targets the upper back and shoulders. I do this after a long day of typing or phone scrolling.
Pro tip: Keep the movement smooth and controlled. Don’t lift too high or overdo it.
4. Wall Slides
Find a wall and let it help you fix your posture.
How to do it:
- Stand with your back flat against the wall, feet a few inches forward.
- Bring your arms up into a “goal post” shape, elbows bent at 90 degrees.
- Slowly slide your arms up the wall, then bring them back down.
Why I love it: Works the upper back and opens up tight shoulders. This is a lifesaver after a long drive or plane ride.
Pro tip: Keep your lower back gently pressed against the wall. It’s harder than it sounds!
5. Bridge Pose
This one’s not just for yoga lovers. It’s great for strengthening your lower back and glutes.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Press into your feet and lift your hips off the ground.
- Squeeze your glutes at the top, then lower slowly.
Why I love it: Builds a strong base from your hips to your spine. I like to hold the top for a few deep breaths.
Pro tip: Keep your knees in line with your hips. Don’t let them flop out to the sides.
6. Cobra Stretch with Lift
A gentle backbend that strengthens too.
How to do it:
- Lie face down with your hands under your shoulders.
- Press into your hands to lift your chest, keeping your hips on the floor.
- Hold for a few seconds, then lower back down.
Why I love it: Opens up the front body while strengthening the lower back. I do this one every morning to wake up my spine.
Pro tip: Don’t lock your elbows. Keep a slight bend so your back does the work, not your arms.
7. T Raises
Great for the mid and upper back.
How to do it:
- Lie on your stomach with arms stretched out to your sides like a “T.”
- Lift your chest and arms off the floor.
- Squeeze your shoulder blades together, then lower slowly.
Why I love it: Helps fix rounded shoulders and builds strength between the shoulder blades. It’s a posture fix for sure.
Pro tip: Keep your thumbs pointing up and focus on the back doing the lifting—not your neck.
8. Quadruped Shoulder Taps
Kind of like a bird dog mixed with a plank, but easier on the wrists.
How to do it:
- Start on all fours.
- Lift your right hand and tap your left shoulder, keeping hips steady.
- Repeat on the other side, alternating slowly.
Why I love it: Builds stability in the shoulders and works your back gently but effectively.
Pro tip: Try to keep your hips as still as possible. No rocking side to side.
My Simple Bodyweight Back Routine (25 Minutes)
If you’re not sure how to put it all together, here’s a simple plan I follow two or three times a week. I do this at home on a mat or even a folded blanket.
Warm-up (5 minutes)
- Arm circles
- Cat-cow stretch (on all fours)
- Forward fold stretch
- Shoulder shrugs
Main Workout (15 minutes)
Do each move for 30–45 seconds, then rest for 15 seconds between. Repeat the whole thing 2–3 times.
- Superman Hold
- Bird Dog
- Reverse Snow Angels
- Wall Slides
- Bridge Pose
- Cobra Stretch
- T Raises
- Shoulder Taps
Cool-down (5 minutes)
- Child’s pose
- Seated twist
- Knees-to-chest stretch
- Deep breathing lying on your back
No rush. No pressure. Just move at your own pace. If you’re feeling sore or tight, go a little gentler. On strong days, add another round.
What I Noticed After a Few Weeks
I stuck to this routine for about a month, and here’s what changed:
- My posture got better. People actually noticed.
- Less neck and shoulder tension, especially after long work days.
- I could carry heavier groceries without feeling stiff later.
- I stopped waking up with that lower back ache.
- And I just felt stronger, like my body could handle more without complaining.
It didn’t happen overnight, but it didn’t take long either. Just 20–25 minutes a few times a week made a big difference.
If you’re dealing with tightness, bad posture, or just want a stronger back without needing a gym, these bodyweight moves are the way to go. They’re gentle but powerful, and they’ll keep you moving well as you age.
