Back Strengthening Exercises

Note: If you have a back injury or condition or back pain, consult a physiotherapist who can advise you what exercises and how many repetitions of each exercise would be the safest and most beneficial for you.

Many people tend to overdo it when starting strengthening exercises for the back, resulting in back strain. Back pain caused by doing too much too soon sets one back even farther. But the ultimate goal is to be able to do the back strengthening exercises. Strengthening the back can't be rushed. It takes patience but it is well worth the effort.

How Often to do Strengthening Exercises:
Strengthening exercises (for the same muscle group) should not be done on consecutive days. Every second day or 3 times a week is fine, with a minimum of twice a week. The days off give your body a chance to recover. Strengthening exercises done daily can result in overuse injuries. This does not apply in every situation. Exceptions include exercises used for rehab.

Some gentle rehabilitation exercises may be done every day, in some cases more than once a day. When muscles are seriously deconditioned - perhaps from lack of use after an injury or an extremely sedentary lifestyle -  "rehab" exercises are often used when more difficult "regular" strength exercises would overload the muscles and cause injury. Gentle stretching exercises are also often done more than once per day. If you have back problems or if in doubt, consult a physical therapist.

How Many Repetitions and Sets:
When just starting strengthening exercises, begin with five repetitions (or less if your find the exercise difficult) of each exercise. If you can handle five repetitions without post exercise pain, then slowly add a couple of repetitions each week until you reach 10 - 15 repetitions. Your muscles should feel mildly fatigued by the of 10 - 15 reps. Although even one set of 10 - 15 reps is beneficial (the most benefit comes from the first set), to further increase endurance add a second set of 10 -15 repetitions after you can handle one set. In time, add a third set. Rest for about 30 - 60 seconds between sets. If the exercise involves holding your body in one position for the entire exercise (a static exercise), then 60 seconds is equivalent to one set.

Warning: Do not hold your breath! Holding your breath can cause a spike in blood pressure! Concentrate on breathing while exercising.

Warm-up before Back Exercises: Be sure to warm up before doing back exercises with five minutes of walking, or using an exercise bike or elliptical trainer, or even marching on the spot. Warm-up exercises prepare your back for strength exercises or stretching exercises by increasing circulation to the muscles.

*Tighten the Abs First. Simply contract the abs as if you are about to be hit in the stomach, which will also automatically tighten muscles in the lower back. Tightening the stomach will automatically pull it in slightly. Do not overdo the abdominal tensing. It should not be difficult. Do not hold your breath. This is what "tighten abs" in the following exercises refers to. Tightening the stomach, often referred to as abdominal bracing, stabilizes and protects the lower back more than drawing in the stomach. See Abdominal Bracing or Hollowing Page for more info.

CORE Strength Exercises

Birddog (Opposite Arm and Leg Extension): Strengthens muscles running down sides of spine, back of shoulders, hips and buttocks

*If you find the birddog exercise is too difficult, start with extending the leg only, and then extending the arm only and work up to extending both arm and opposite leg at the same time, which increases the challenge to the core and develops balance.

The Bridge: Strengthens several core muscle groups - buttocks, back, abs

Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Tighten abs. Raise buttocks off floor, keeping abs tight. Tighten buttocks. Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five to fifteen times.

One-Leg Bridge:

To increase difficulty of the basic bridge, raise one leg off ground (squeeze buttocks firmly before you raise your leg). Hold for 5 seconds. Switch sides. Repeat five to fifteen times

 The Plank: Strengthening exercise for back, abs and neck (also strengthens arms and legs)

Lie on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs. Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult (as it often is for beginners), balance on your knees instead of your toes.

Plank	Plank from knees

Remember to Breathe!

The Side Plank: Strengthens the obliques (side abdominal muscles)

Lie on right side. Place right elbow and forearm on floor. Tighten abs. Push up until shoulder is over elbow. Keep your body in a straight line  feet, knees, hips, shoulders, head aligned. Only forearm and side of right foot are on floor (feet are stacked). Hold position for 10 seconds. Relax. Repeat five times. Repeat on left side. If this exercise is too difficult, balance on stacked knees (bend knees and keep feet off floor) instead of feet.

Side Plank	Side Plank from knees

NOTE: The Plank and Side Plank are challenging exercises for beginners. Start with the easier version (balancing on knees). Beginners should also start with fewer repetitions to avoid muscle strain.

Alternating Leg and arm raises (Supermans): Strengthens back, lower back and glutes Lie on stomach, arms reached out past your head with palms and forehead on floor. Tighten abs. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 5 seconds and then switch sides. Repeat 5 - 10 times.

Note: Crunches are Optional if you do the Plank and the Side Plank exercises (shown above).

Basic Crunches: upper abdominal exercise

Lie on back, knees bent, feet flat on floor. Do not anchor feet. (Anchoring the feet or keeping the legs straight along the floor can strain the lower back). 
Head and back should be in neutral position. A rolled up towel may be placed under the natural curve of the lower back to provide extra support - the small of the back should be about an inch above the floor.
Place hands behind head with elbows pointing outward. Your hands are used to support your head (to avoid neck from tiring out before abs) but do not pull head forward.
Tighten abs. 
Raise your head and shoulders off the floor - three to six inches is enough. Look at the ceiling to help prevent tilting your head. Keep elbows back.
Exhale when raising your torso off the floor and inhale when lowering.
Do ten - fifteen repetitions.

When using your hands to help support your head, be very careful not to pull on your head or you could overstretch (strain) a neck muscle!

Don't start out doing too many crunches - the number of crunches performed should be increased slowly. Stop if you experience back or neck pain. Crunches also strengthen the neck but doing too many too soon can cause neck strain.

Move slowly when performing crunches - do not rely on momentum. Only the shoulders and head are lifted off floor. Lower and mid-back should remain on the floor in neutral position (slight curve in lower back). Pelvis should not move  do not arch your back.

Rotational Crunch: obliques exercise (sides of the abdomen)

Rotational crunch is a slight variation of the regular crunch shown above. The variation - the direction you raise your head and shoulders off floor is diagonal.
Lie on back, knees bent, feet flat on floor. Do not anchor feet.
Head and back should be in neutral position.
Place hands behind head with elbows pointing outward. Your hands are used to support your head but do not pull head forward.
Tighten abs. 
Rotate your body so that the weight rests on left shoulder. Raise your head and shoulders off the floor and raise your right shoulder higher than the left. Move slowly.
Exhale when raising your torso off the floor and inhale when lowering.
Do ten - fifteen repetitions.

Rotational Crunch	Variation of Rotational Crunch

Reverse Crunch: lower abdominal exercise
Lie flat on back, feet in the air. Bend knees 90 degrees. Place hands under buttocks for support and make sure your lower back remains flat on the floor. Tightening your lower abdomen, lift your buttocks a few inches off your hands. Hold for a moment and lower back down. Do 5 to 15 repetitions.

Straight Leg Lifts: lower abdominal exercise, also strengthens quads

Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Tighten abs. Keep the right leg straight and slowly lift foot about 10 inches off the floor. Hold for a count of 5. Do 5 to 15 repetitions. Switch sides and repeat

*Safety Tip for Leg lifts:
Lifting both legs at the same time causes excessive stress on your lower back so only lift one leg at a time; the opposite leg should be kept bent with foot on floor.

Alternating Kicks: strengthens lower abs

Lie flat on back, feet in the air. Bend knees to 90 degrees - thighs vertical and calves legs parallel to floor. Tighten abs.
Lower and straighten right leg toward the floor (as far as you can go without arching your back), while bringing the left knee toward your chest. Pause, Return to start and repeat with opposite side. Do 10 repetitions. 

- Easier variation of Alternating Kicks: Keep both knees bent to 90 degrees at all times.

Start in the same position - Lie flat on back, feet in the air. Bend knees to 90 degrees - thighs vertical and calves legs parallel to floor. Tighten abs.
Without changing the bend in your knees, lower right foot toward floor, as far as you can go without your back arching, then slowly return to start. Alternate between leg and right side. Do 10 repetitions. 

Backward Leg Swing: Gluteal exercise (The muscles of the buttocks help support the spine)

Stand, holding onto the back of a chair for support. Tighten abs. Swing leg back at a diagonal until you feel your buttocks tighten. Tense muscles as much as you can and swing leg back a couple more inches. Return leg to floor. Do 10 - 15 repetitions. Switch sides and repeat.

SQUATS

Squats strengthen muscles used in lifting with the legs (quads, hamstrings, buttocks), which reduces strain to the low back. Squats also activate the core muscles.

Squats are quite challenging for beginners. Only do a few repetitions to start. Beginners may wish to start with the chair squat or the wall squat. It is important that the knees do not go over the toes or go out to either side.

Basic Squat: Lower body exercise that targets quads & glutes, hamstrings, calves and the core.

Stand with feet hip-width apart, knees slightly bent. Toes should face forward or slightly outward if that is your natural stance. Arms can be at sides, or straight out in front to help with balance. Tighten abs. Keep back neutral (natural arch in lower back, shoulders down and close together). Look straight ahead, not at the ground. Slowly lower your body, moving buttocks down and backward, keeping your knees behind your toes, until your thighs are almost parallel to floor (bend less if it causes knee pain). Pause for 5 seconds. Squeeze the buttock as you return to start, pushing up with heels. Repeat 10 times

TIP: Use a mirror to check your form when learning a new exercise. When doing a squat, use a mirror to make sure your back is not rounding - alternatively, place an outstretched hand over the small of your back to make sure your lower back remains neutral (keeps its natural arch).

Chair Squat If you are new to the squat exercise and are having trouble keeping your knees behind your toes, try using a chair until you get the feel for the exercise. Sit on edge of chair with neutral posture, feet facing forward, knees over ankles. Lean forward, keeping natural arch in lower back. Push with heels to stand up. Do not stand all the way up. Sit back down. Repeat 10 times.

The Wall Squat: Strengthening exercise for quads and glutes. Stand with your back against a wall, heels about 18 inches from the wall, feet hip-width apart. Tighten abs. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 -10 times.  Alternately, just hold the position for up to 30 - 60 seconds. Note: Adjust distance of heels from wall so that knees are lined up over ankles when knees are bent to 90 degrees. The wall squat does not challenge balance like the regular squat but may be preferred by those with knee problems or beginners who are having difficulty keeping the back neutral.

Stationary Lunge Quads, glutes, hamstrings, core

Lunges, like squats, are quite challenging for beginners. Only do a few repetitions to start. It is important that the knees do not go over the toes or wander out to either side. 

Stand upright with one foot forward and one foot back, with heel of back foot off floor. You many hold onto a fixed object (e.g. chair, table or countertop) for balance. Weight should be evenly distributed between front and back foot. Keep torso upright. Lower torso by bending both knees until the back knee is close to floor and front knee is lined up over front ankle. Do not let the front knee travel past the toes. The further the distance between the back and front leg, the more challenging the exercise will be (do not lower back knee as close to the floor if the legs are closer together as the back knee should not go past the toes). Do ten repetitions, switch sides and repeat.

Back Exercise Samples ^

Be sure to do the anti-slouching strengthening exercises on the Upper Back Posture Exercise Page.

Back Stretching Exercises

Note: If you have a back injury or condition or back pain, consult a physiotherapist who can advise you what exercises and how many repetitions of each exercise would be the safest and most beneficial for you.

How Often to do Stretching Exercises
Stretching exercises may be done daily but every second day is usually enough. Specific stretches are often recommended twice daily for those suffering from sciatica or other types of back pain or stiffness. A physician or physical therapist should be consulted if you are experiencing back pain, as the prescribed exercises will vary according to the cause of the pain.

How Long to Hold a Stretch
For stretching exercises, the total time stretching a muscle should generally be about 60 to 90 seconds. Holding a stretch for 30 seconds only requires 2 or 3 repetitions. Holding a stretch for 5 or 10 seconds of course requires more repetitions. The optimal amount of time to hold a stretch to achieve best results is not an exact science - even a single 10-second stretch may have some benefits, although a minimum of thirty seconds in total for stretching each muscle is generally recommended.

Note: You should feel a gentle stretch / tension on the muscles you are stretching. You should NOT feel pain.

Always warm up before stretching exercises. Five minutes of walking, or exercise bike, elliptical trainer, or even marching on the spot is enough. Not warming up before stretching leaves your back susceptible to injuries. Warm muscles are more flexible than cold muscles and are less likely to tear.

*Check with your physician before doing exercises that involve twisting or arching the back if you have a back condition.

Pelvic Tilt: lower back stretching exercise and abs strengthening exercise

Lie on back, knees bent, feet flat on floor. Take a deep breath. Exhale as you flatten the small of your back against the floor (or as close as you can get). Do not push feet into floor to assist with the move - use your abs. Hold for a count of five. Slowly relax. Repeat five - fifteen times. 
NOTE: Exhale as you pull your back toward the floor: inhale as you relax.

Pelvic Tilt

Basic Spinal Twist: lower back and glutes stretching exercise

Lie on back, arms stretched out to the sides. 
Bend knees and place feet flat on floor.
Slowly lower knees (keep feet and knees together) to floor to one side as close to the floor as is comfortable. 
Hold the stretch for 15-30 seconds. 
Repeat on opposite side

Basic Spinal Twist - Palms may face up or down

Variation: Increase stretch in hip by pushing down on top knee. Increase stretch in chest by increasing angle of outstretched arm.

Seated Spinal Twist (stretches back and glutes)

Sit on Floor, right outstretched in front of you on floor. Bend left knee and place left foot on floor on against the outside of the right knee. Place left hand on floor next to left Push against left leg with right arm and turn to right side.

Seated Spinal Twist - left side	Seated Spinal Twist right side - back view

Advanced Seated Spinal Twist

Start		Advanced Spinal Twist

If you are not feeling the stretch in the glutes in the above exercises, this exercise increases the stretch in the glutes.

The Cat: back stretching exercise Begin on all fours, hands directly under your shoulders and knees directly under your hips. Inhale as you drop tummy towards the floor and look up over your head. Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in. Move slowly back and forth between these two positions pausing on each pose. Repeat about 5 times.

The Cobra: abdominal and chest stretching exercise, increases lower back flexibility, strengthens arms and upper back

Lay flat on stomach, forehead to ground, with arms bent and palms down on the ground just below the shoulders. 
Push your hips into the ground.
Keep shoulders blades down and close together.
Push into your hands, as you slowly straighten your arms, raising your chest and arching your back. Only go as far as you can do without feeling discomfort in the lower back. Hips should remain on floor.
Hold for a count of 5 before slowly bringing the upper torso back down to the ground. Repeat about 5 times.Note: If this exercise is too difficult, place elbows and forearms on floor, elbows below shoulders.

Start Position	Cobra

Standing Side Stretch: targets obliques Stand tall, feet shoulder-width apart. Raise left arm overhead, palm facing right. Place right hand on hip for support. Right hand can also be placed against side of thigh. Reach left arm up and over to right, lean torso slightly to the right until you feel a gentle stretch in the right side. Hold stretch 30 seconds. Slowly return to start. Switch sides and repeat.

Wall Lower Back Stretch:

Stand up with your upper back and buttocks against a wall, with your heels about 3 or 4 inches away from wall. Very gently press the small of your back against the wall. Hold for 30 seconds.

Knee to Chest: lower back and buttocks stretch Lie on back, knees bent, feet flat on floor. Grasp left leg behind the knee/back of thigh and pull knee towards chest. (Right leg may be either bent with foot flat on floor or straight with leg on floor to simultaneously stretch front of right hip) Hold 30 seconds. Switch sides and repeat.

GLUTEALS/ PIRIFORMIS STRETCHES:

(Piriformis lies beneath gluteal muscles) you can pick one or two of the following glute stretches per exercise session.

Lying Piriformis/ Glute Stretch I Lie on back with legs in air, knees bent at 90 right angle. Cross left leg over right leg. Grasp the back of your right thigh and pull legs toward chest until you feel a stretch. Hold for 30 seconds. Switch sides and repeat.

Lying Piriformis / Glute Stretch II Lie on back with legs in air, knees bent at 90 right angle. Place left ankle just above right knee. Grasp the back of your right thigh and pull legs toward chest until you feel a stretch in the left glute. Hold for 30 seconds. Switch sides and repeat.

Lying Piriformis / Glute Stretch III Lie on back with knees bent. Lift left leg towards chest, keeping knee bent. Grasp lower left leg with both hands and pull leg toward the opposite shoulder. Hold for 30 seconds. Switch sides and repeat.

Seated Piriformis / Glute Stretch: Sit on chair Place your left ankle over your right leg, just above the knee. Bend forward slightly from the hips (do not round your back).  Hold for 30 seconds. Switch sides and repeat.

Standing Hamstring Stretch

HAMSTRING STRETCHES:

you can pick one or two of the following hamstring stretches per exercise session.

Standing Hamstring (back of thigh) Stretch:

Stand in front of chair or stool or any elevated surface. Place left leg on chair keeping leg straight Bend forward at the hip, keeping back straight. Hold stretch for 30 seconds. Switch sides and repeat

Hamstring Stretch:
Sitting on floor, extend right leg, place left foot against right knee. Lean forward (keeping back straight), reaching for foot until you feel a slight pull on you hamstring. Hold for 30 seconds. Switch sides and repeat.

Lying Hamstring Stretch:
Lying flat on back. Raise left leg up. Grab leg and pull up further until you feel a gentle pull in the hamstring. Hold for 30 seconds. Switch sides and repeat.

HIP FLEXOR STRETCHES

Shortened hip flexors and quadriceps can contribute to sway back (excessive arch of low back)

Kneeling Hip Flexor Stretch: Kneel on mat. Bend right leg and place right foot ahead of you on floor, knee lined up over ankle. Left leg (knee to toes) remains on floor behind you (place a cushion under the knee if mat does not provide enough cushioning). Keeping back upright, press pelvis forward slightly - until you feel a stretch in the front of the left hip. Do not extend knee beyond toes. Tighten left buttock and tuck the tailbone under to increase the stretch and or move your left knee further back. Remember to keep back upright. Hold stretch for 30 seconds. Switch sides and repeat.

Standing Hip Flexor Stretch: Stand, place one foot forward and one foot back. Lift back heel off the floor. Keeping torso upright, bend front knee and slowly lower your torso until you feel a stretch in the front of the hip of the back leg. Do not extend front knee beyond toes. Placing left foot back further or placing the left foot up on a step will increase the stretch.

Quadriceps (front of thigh) Stretch: Stand up. Bend your knee behind you, grab your ankle and gently pull your heel toward you buttocks until you feel a gentle pull on the front of your thigh. Hold for 30 seconds. Switch sides and repeat.

Inversion therapy has been around for a couple of thousand years. Your feet are securely supported as your body hangs upside down - and the spine is stretched by the weight of your body. For more information see Inversion Tables Page.

Back Exercise Samples ^

Be sure to do the anti-slouching stretching exercises shown on Upper Back Posture Exercise Page.

Balance Exercises

Stability Ball Exercises

*Also called the Swiss ball, exercise ball, balance ball

Stability ball exercises require constant adjustments of the core muscles to stabilize the spine (maintain firm neutral alignment of the spine) as you balance yourself on the unstable surface of the stability ball.

An exercise ball is inexpensive and adds variety to your workout. While the plank, side plank, bridge exercises (shown above done on the floor) can be done using an exercise ball to challenge balance; they can also be made more challenging by lifting one leg off the ground.

Pick an exercise ball where your legs are parallel to the floor when sitting on it. Exercise balls are over inflated balls. The softer the exercise ball, the easier it is to balance on it. The further the ball is from your body, the harder the exercise. When doing exercises using an exercise ball, keep the abdomen tight.

Note: Exercises done on a stability ball challenge balance but do not replace standing balance exercises

Sitting on the exercise ball:

Feet flat on floor with hips and knees bent at a 90-degree angle. Tighten abs. Keep back straight.

Raise and lower one heel at a time. 
Raise and lower one foot at a time a couple of inches off the floor as if marching. 
Raise and lower arm, alternating sides.
Raise and lower arm while lifting opposite heel off floor.

Lying on the exercise ball:

Lie with stomach over ball. Place hands flat on floor. Tighten your abdomen and keep your back straight.

Place hands flat on floor. Walk on hands away from ball until ball is under legs. Walk back to starting position.

Place hands flat on floor. Walk on hands away from ball until ball is under legs. Slowly raise and lower alternating arms.

Standing Balance Exercises

Most exercises improve balance somewhat - even walking, as you shift your center of gravity from one side to the other with each step.

One of the simplest ways to improve balance is standing on one leg (see below). Another is walking heel-to-toe in a straight line. Walking improves dynamic balance, while standing on one leg improves static balance.

One-Leg Stand

Stand on one foot for 30 -60 seconds (stand next to countertop or other stable surface in case you lose your balance). Do not lock knee. Tighten abs to help stabilize the spine. Keep spine neutral, pelvis should be level. Switch sides and repeat.
To increase difficulty, close eyes or raise heel off ground. Raising the heels of the ground also strengthens the lower leg muscles - strengthening the legs and hips improve the ability to balance while standing or walking.

Back Exercise Samples ^