Back Strengthening Exercises

If you have experienced back pain for any period of time, you've probably started to notice a decrease in strength, and as a result, a loss in stability and balance. This loss of strength and balance can increase vulnerability to injury and making our bodies more likely to become stressed, both physically and emotionally.

The solution? Talk with your health care provider. They may suggest you try a routine that includes a combination of back strengthening exercises, back stretching exercise, as well as stomach exercise.

Yes, stomach exercise...

Since the stomach muscles, or abdominal muscles, play a key role in back health their value should not be overlooked when doing back muscle exercises.

But, be cautious...

Until I know how my body will react to new exercise I only do a few repetitions of each. Once I am comfortable with my routine then I build up to a higher level, always staying within my comfort zone. You should too.

Along the way you will likely find that some exercises work for you, while others do not.

Your health care provider may experiment...

...by giving you exercises to strengthen back muscles, and stretching exercises to relieve tight back muscles, until you have the right combination. The important thing however, don't continue any exercise that increases pain or discomfort.

You may also be interested in:
Back Exercises, Back Pain, Back Stretching Exercise, Upper Back Exercises

Easy Back Strengthening Exercise

A back rehabilitation program, whether it's for chronic back pain or an occasional flare-up, will likely include back exercises that treat the back as a whole.

For maximum benefit, a doctor or physical therapist may suggest a combination of low back strengthening exercises, along with middle and upper back exercises, and will probably encourage you to begin your workout with some type of warm up or stretching exercise.

Do you have arthritis or hip pain? Exercises such as the ones below are often recommended as hip pain exercises and included in arthritis exercise programs. You may want to ask your doctor or physical therapist if they would be appropriate for your situation.

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

Do NOT attempt exercise after a back injury or back surgery without the consent of a professional.

If your doctor has given you a go ahead for exercise...

A little advice for first timers (trust me, I've learned),
use a mat for floor exercises. Otherwise, your sore tailbone may be a reminder to do so next time!

Wall Slide
Not only good for the back, but for thighs too!

1. Stand with your back against a wall with your feet, shoulder width apart, around 15 inches from the wall.
2. Slowly, slide down the wall into a sitting position, with your knees at a 90 degree angle.
3. Hold for five seconds and then slowly work your way back up the wall.
4. Repeat 5 times.

The Plank
If you have a foot problem which keeps you from balancing on your toes, as I do, balance on your knees instead.

1. Lay on your stomach, placing elbows and forearms on the floor.
2. In a push-up position, balance on your toes and elbows.
3. Keep your back and legs straight, thus the name "The Plank". Hold for 5 seconds.
4. Relax and then repeat 5.

Lower Back Strengthening Exercise

1. Lie on your back, feet flat on the floor with knees raised.
2. Gently bend knees towards one side, bringing them as close to the floor as possible.
3. Hold for 5 seconds and then return to the starting position.
4. Repeat 5 times, alternating sides.

Arm Reach

1. On the floor, rest on your knees and the palms of your hands.
2. Raise one arm to stretch it out in front of you. Keep your head and back parallel to the floor.
3. Hold for 5 seconds and then return to the starting position.
4. Repeat 5 times, alternating sides.

1. Lie on your back with your knees bent and feet flat on the floor. Keep your feet shoulder width apart and arms by your side.
2. Slowly raise your hips without arching your back or sticking your stomach out.
3. Hold for 5 seconds.
4. Slowly return your hips to the starting position.
5. Repeat 5 times.

Cat Stretch

1. Begin with your knees on the floor and place your hands, palms down on the floor, with your wrists in line with your shoulders. Relax the top of your feet to the floor.
2. Arching your back round your spine, while at the same time keeping your tail bone and the base of your neck in the starting position.
3. Lower your chin as though pointing down towards your navel.
4. Relax with your spine in a neutral position. Alternate with Cow Stretch, repeating 5-10 times each.

Cow Stretch

1. Begin with your knees on the floor and place your hands, palms down on the floor, with your wrists in line with your shoulders. Curl you toes under.
2. Drop your abdomen towards the floor and raise your eyes up toward the ceiling, creating an arch in your back.
3. Let the movement begin at your tail bone and work its way up toward your neck.
4. Relax with your spine in a neutral position. Alternate with Cat Stretch, repeating 5-10 times each.