The back muscles are divided into the upper back and the lower back. The upper back is composed of three muscle groups, namely:
The lower back muscles are connected to the oblique abdominal muscles and the quadrates. These muscles support the spine and provide stability to the body.
Here are a number of simple back strengthening exercises that can be easily done at home.
Lie down flat on the floor with your legs at a 45 degree angle. Make sure that you have adequate padding on the floor so that you are comfortable. Place your arms straight on your side and slowly lift your hips up until it forms a straight line with your upper chest and knees. Hold each lift for a few seconds and repeat for 10-12 times.
Get on all fours on the floor and make sure your have adequate padding so you won’t hurt your knees. Tighten your abdominal muscles without arching your back and slowly lift your right leg straight together with your left arm straight ahead. Hold for at least 4 seconds then repeat around 5-6 times on each side.
Assume a plank position on your side and support your body weight with your forearm, taking care to keep your elbow directly below your shoulder. Hold for 20-40 seconds and gently lower. Alternate sides and repeat for about 2-3 times each side.
Put your right knee forward, bent at a 90 degree angle. With your hands on your waist, push back to the starting position repeat for about 8-12 times before switching to the other leg.
These exercises should be ok for most people to do, but to avoid injuries you should consult with your doctor if these moves are suitable for you. This is especially true for people who are suffering from chronic conditions like obesity, osteoporosis or diabetes.