6 Exercises for Improving Back Strength

Your back can suffer many injuries due to incorrect movements, muscle weakness, bad posture and stress. Performing exercises that strengthen your back can save you from complications in the future.
6 Exercises for Improving Back Strength

Last update: 02 August, 2018

There are a number of exercises you can do at home that are great for improving back strength. At the same time, these exercises help to relieve and even prevent some of the pain caused by poor posture.

Below, we’ll look at the characteristics of the lower back and why it needs to be exercised. Of course, we’ll also provide you with a few useful tips.

The lower back is one of the most sensitive areas of the back. It is the region that is most often affected as a result of ischiotibial damage, weakening of the abdominal muscles, injury and herniated discs.

Maintaining good posture at all times and performing back strengthening exercises will contribute to lower back health.

A great number of people don’t take proper care of their backs. Over time, this leads to aches and pains that can affect their quality of life. Generally, back pain occurs as a consequence of poor posture or the pulling of a muscle due to improper movements.

It’s also the result of sitting down for too long in an incorrect position – for example, while using the computer.

To avoid back injury, you should avoid being overly sedentary. At the same time, you should carry out physical activity and heavy labor in moderation.

There are also specific exercises that prevent back pain through the strengthening of back muscles. We’ll look at these below.

6 exercises for improving back strength

1. Opposite arms and legs while on all fours

This is one of the easiest back strengthening exercises to perform. It helps reduce tension in the lower back. It also strengthens abdominal muscles.

How it’s done:

  1. Get down on all fours with the palms of your hands on the floor and your knees bent.
  2. Now, stretch your right arm forward and your left leg back, until both are parallel to the floor.
  3. Hold the position for 4 seconds and then return to the initial position.
  4. Repeat with the left arm and right leg.
  5. Do 3 sets of 10 repetitions on each side.
6 Exercises for Improving Back Strength

2. Opposite arms and legs while on your belly

This exercise is similar to the previous one, except now instead of being on all fours, you’ll lie down on your belly.

How it’s done:

  1. Lie face down on the floor with your arms stretched out in front of you and your legs straight behind you.
  2. Raise your left leg along with your right arm until they’re several inches off the floor, without bending.
  3. Hold the pose for 4 seconds and then slowly return to the original position.
  4. Repeat with the opposite arm and leg.
  5. Do 3 sets of 10 repetitions on each side.

3. Leg lifts

With this exercise, you’ll gain strength in your buttox and thighs. You’ll also work on your abdomen and lower back.

How it’s done:

  1. Lie down face up on the floor. Bend your right leg, and gently and slowly lift your left leg.
  2. Hold your elevated leg behind the knee with both hands and hold this position for 30 seconds.
  3. Switch sides and repeat the exercise with the opposite leg.
  4. Do 3 sets of 10 repetitions with each leg.

4. Pelvic raises

By performing this exercise, you’ll tone the muscles of your lower back and abdomen. The secret lies in your abdomen with each repetition.

How it’s done:

  1. Lie face up on a mat and bend your knees with the soles of your feet resting on the floor.
  2. Keep your arms alongside your body with your palms on the floor. Contract your abdominal muscles as you lift your buttox and pelvis in the air.
  3. Hold the position for 10 seconds and then rest. Repeat 10 times.
6 Exercises for Improving Back Strength

5. Hip flexes

The main goal of this exercise is to strengthen your hips. However, it also has a positive effect on reducing back pain.

How it’s done:

  1. Place your left foot ahead of your right with the knee bent forward as the right leg stretches.
  2. Bend your torso forward so that your left knee makes contact with your shoulder area. Then return to your original position.
  3. Repeat this movement, alternating between legs, until you reach 10 repetitions.

6. Straight and side sit-ups 

With this exercise, you’ll be able to strengthen and tone the muscles of your lower back as well as the oblique muscles in your waist.

How it’s done:

  1. To exercise your lower back muscles, lie down on the floor. With your arms stretched out in front of you, raise your torso.
  2. Do approximately 8 repetitions.
  3. Now, to exercise your oblique muscles, lie on your side and place your feet against something firm. Again, lift your torso off the ground.
  4. Do 10 repetitions on each side.

“There are specific exercises that prevent back pain through the strengthening of back muscles”

Final recommendations

  • Remember that you should never go to extremes to exercise your body. If you do, you suffer from fatigue, discomfort and even injury.
  • It’s important to highlight that sitting down for long hours is also harmful to your health. Even more so if you’re sitting on very soft or deep chairs or sofas.
  • Relax by standing up at least every two hours. Take a moment to stretch your muscles and flex your joints.
  • Lastly, avoid at all costs lifting weights that cause your body to lean forward. This is especially important if you have a history of back problems in your family.
  • Remember that because your back is the central part of your body, it receives the greatest amount of abuse. This is not only because of poor posture, but also lack of exercise. Stress is also an important contributing factor to frequent back pain.
  • Keep in mind that with just a few minutes a day, you can take the steps you need to stay in shape.
  • Furthermore, always stay hydrated when performing any sort of exercise.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.