back exercises

Back Exercises

Doing Back Exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg and arm muscles. You may feel like resting but moving is good for your back. Exercises for lower back pain can strengthen back, stomach and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and canvbe harmful. Exercise is good for low back pain – but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger.

Back exercises in 15 minutes a day

Do you want to prevent back pain? Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise get easier. It you have ever hurt your back or have other health condition.

Reverse Fly

Caught a pair of dumbbells and stand with feet hip-width apart and knees bent. Push hips back to hinge torso forward at 45 degrees and let arms hang straight down from shoulders, palms facing each other. Raise both arms out to sides and squeeze shoulder blades together. Return to start.

Eccentric Bent Over Row

Start standing with hips pushed back so torso is tilted 45 degrees, arms extended toward floor, hands holding weight. Pull both hands up along side rib cage in a count of one, then lower them back down to start in a count of there.

Bird Dog

Start on all fours wrists under shoulders and knees under hips. At the same time, extend right arm and left leg to straight in the air so both are parallel to the floor. Return to start and repeat on the opposite side.

Single Arm Bent Over Row

Start with feet hip distance apart, weight in right hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull right elbow back until right wrist is near ribs. Return to start to repeat.

Bent Over Row

Start standing with hips pushed back so torso is either titled 45 degree or parallel to floor, arms extended toward floor, hands holding weights. Pull both down up along side rib cage, then lower them back down to start.


Start lying on stomach with arms and legs extended on the floor so body forms one long line, forehead on limbs, plus chest and head a few inches off the ground, keeping your neck neutral by grazing at top of mat. Hold for 3 to 5 seconds then slowly lower back to the starting position.

Prone Row

Begin in plank position with hands resting on weight, wrists straight and legs hip width apart. Keeping back flat, pull left up to bottom of rib cage with elbow aimed toward ceiling, then return to start.


Start in a high plank position. Engage abs and bend arms to lower body toward floor in one straight line from head to heels. Elbows should point out at 45 degree angle away from body. Press back to start.

Plank-up Down

Get into a high plank position, with shoulders stacked over wrists. That’s your Start position. Lift right hand, and lower down into right forearm. Then repeat on the other side reverse the movement and return to start.

Reverse Snow Angle

Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel and arms by sides lifted in line with hips, palms down. Keep arms straight and palms facing the floor, then bring arms out to the side in a wide Arc and overhead, bringing biceps by ears. Return to start.

Leave a Reply