Some at-home strength training exercises for the back include the hip bridge, the side plank and the lunge, as reported by Real Simple. Some exercises to relieve back pain include the backwards heel stretch, knee rolls and pelvic tilts.
The hip bridge helps strengthen the spine and stretches out the hips. To do the exercise, lie flat on the back with the knees bent and the arms at the sides. Lift the hips to create a straight line along the back and upper legs.
The side plank helps build up core strength, which protects lower back muscles. Do a side plank, lie on the side and rest the forearm closest to the ground on the floor. Lift the hips off the ground and hold the pose for 20 to 40 seconds.
Lunges improve muscle control and helps all of the muscles work together. To do a lunge, step forward with one foot and lower the body so that the front knee is at a 90-degree angle. Repeat with the other leg. Do eight to 12 repeats of the exercise on both legs.
A backwards heel stretch helps stretch the spine, according to Mayo Clinic. To do the exercise, kneel down and place the hands flat on the floor. Stretch the body backwards towards the heels and hold the pose for one long breath. Repeat the exercise eight to 10 times.
Knee roles also stretch the spine. To do a knee roll, Lie down on the floor and bend the knees towards the body. Roll the knees over to one side, keeping the rest of the body straight. Repeat the exercise eight to 10 times on each side.
Pelvic tilts help stretch out the lower back. To do the exercise. Lie flat on the floor and bend the knees towards the body. Flatten the stomach muscles towards the floor and tilt the pelvis forward towards the heels. Return the pelvis to its natural position. Repeat the exercise 10 to 15 times.