Young black man in a white t-shirt stretching his arms

Best Exercises for Strengthening Your Back

Just like any muscle or part of your body, it’s important to strengthen your spine and back. Especially if you have issues with chronic low back pain or a recent injury in that area, exercising your spine increases stability, promotes flexibility, decreases chances of a future injury, and maintains proper alignment.

However, every back is different! With that in mind, it’s important to speak with your physician before doing any of these exercises for strengthening your back if you have chronic back pain or an existing issue with this area of the body. If you do not already have a medical professional helping you with a pre-existing back problem, feel free to make an appointment with any of our skilled physicians who specialize in pain management and spine issues.

Here are the best exercises for strengthening your back!

Exercise #1: Hip Crossover Stretch

This stretch releases tightness around your hips and buttocks, muscles that are known to contribute to back pain. Here’s how to do this exercise:

  • Lie on your back on the floor
  • Bend your knees
  • Cross your right ankle over your left knee
  • Lace your hands around your right knee and pull it closer to your body
  • Do the same on the other side

Exercise #2: Back Flexion

This is a great stretch to flow into if you tried the above exercise.

Instead of pulling one knee at a time to your chest, pull both of your knees up to your chest at the same time. Also, push your head forward until you feel this gentle stretch on your lower back and neck.

Exercise #3: Lumbar Extension in Prone Prop

The following two stretches are fantastic for loosening up your back and relieving any pain you might be feeling.

For this particular pose, do the following:

  • Lie on your stomach
  • Prop up on your forearms
  • Make sure your elbows are right below your shoulders
  • Sink your stomach towards the ground

Exercise #4: Lumbar Extension in Prone Press Up

To take the above stretch a bit further, simply press up with your hands until your elbows are straight. The will intensify the stretch and bring in even stronger benefits.

Exercise #5: Abdominal Bracing

Contracting your abdominal muscles will stabilize your spine. To do just that, follow these steps:

  • Lie on your back
  • Bend your knees
  • Lift your left knee up to meet your left hand
  • Push while giving resistance with your hand
  • Hold
  • Repeat on the other side

Make it an exercise and get your heart pumping. You’ll be reaping in the benefits in no time.

Exercise #6: Chin to Chest Stretch

Whether you’re sitting or standing, this stretch will loosen up your neck and help ease any neck strain you’re feeling. This is a great one to practice if you sit at a computer all day.

All you have to do is move your head forward until your chin touches your chest.

Exercise #7: Bridge

Not only does this exercise strengthens the muscles in your back, but it also benefits your buttocks and hamstrings.

Here are the steps for doing it correctly:

  • Lie on your back
  • Press your feet to the ground with your knees bent and shoulder-width apart.
  • Raise your hips while keeping your shoulders on the floor
  • Hold

If you’re hoping to stretch out or strengthen your spine, use the above poses to increase comfort and release back pain. If you have any more questions about the best exercises for strengthening your back or would like a more customized recommendation, click here to schedule an appointment with one of our physicians.