What Workouts Are Good For Your Back?

There are many different workouts that are good for your back. You should find one that fits your lifestyle and needs.


Stretching is one of the best workouts for your back and can help keep it healthy and limber. Stretching can help reduce tension and improve flexibility in your back muscles, helping to prevent future injuries. In addition, it can help improve posture and help keep your spine aligned. Let’s look more closely at the benefits of stretching and some of the best stretches for your back.

Lower back stretches

Lower back stretches are important to perform in order to improve your range of motion and decrease the risk of injury. It is also important to stretch as part of your regular physical activity routine. Regular stretching helps keep muscles and joints limber, strong, and healthy. Here are few lower back stretches that can help you stay active and pain-free:

-Child’s pose: This yoga pose helps stretch out tightness in your lower back, hips, glutes, and hamstrings. To perform this stretch start on your hands and knees with your feet together and sit back on your heels with your arms stretched out in front of you. Hold this position for 30 seconds to 1 minute at a time before releasing and repeating three times.

-Knee rolls: This hip mobility exercise is a great way to keep your joints moving freely in all directions which will help maintain lower back flexibility. To perform start by lying on your side with one leg stretched out straight while the other is bent under you with the knee pointing up towards the ceiling. Roll over onto that side using only the hip joint while keeping both shoulder blades firmly planted against the ground until feeling a good stretch in the side made contact with during rollover. Hold for 30 seconds before repeating three times then switch sides.

-Cat/Cow pose: This pose targets multiple muscle groups throughout the entire spine improving flexibility in areas that can often become stiff from working at a desk or general day to day activity like bending or lifting objects from down low positions throughout the course of a day regularly . To begin, come into an all fours position supporting yourself on the palms of each hand. Inhaling deeply through the nose pull yourself into an upwards cat position with head looking towards genital area before exhaling deeply through mouth lowering yourself into cow position pushing chest towards floor while bringing head up looking towards ceiling holding each position for five counts before transitioning between poses often rolling through flow quickly or slowing down focusing on core stability throughout movement depending on desired focus hold cow position for an additional 5 counts focusing more stamina building then repeat process anywhere between 10-15 times each day as desired .

Upper back stretches

Stretching is crucial for maintaining the flexibility and mobility of your upper back, as well as building strength. Working on stretching your upper back is important because it helps alleviate pain, reduce tightness, improve range of motion and prevent injury. A few stretches that are beneficial for working the upper back muscles include the cat-cow stretch, cobra pose and child’s pose.

Cat-Cow Stretch: This less active stretch loosens up the spine and works on flexibility throughout the entire back. To do this, start off in a tabletop position with knees underneath your hips and hands beneath your shoulders — fingertips should be spread outward — engage your abdominals to keep your spine stable. As you inhale, draw your chest forward and lengthen the neck towards the floor. Let the abdomen move downwards towards toward to the floor allowing gravity to help you arch into slightly flexed cow pose or extend from it into flexed cat pose depending on where you started from first. Repeat 8-10 times going fluidly between each movement while you exhale/inhale keeping shoulders pulled away from ears as if they were being pulled up towards sky during both postures.

Cobra Pose: This dynamic stretch helps stabilize spinal curves and is good to practice before participating in physical activity or doing a heavier workout day with loads above bodyweight — such as deadlift variations like Romanian Deadlifts (RDL). To get into this stretch plant palms shoulder width apart onto mat in front of you and press chest upwards until arms are straightened out elbows remaining slightly bent at no more than 90 degrees while engaging abdominals pulling naval toward spine — allow mid/lower thoracic region to arch slightly conveying form of cobra posture by exhaling all air out press bellybutton down against ribcage bringing shoulder blades together in unison whilst dropping chin just slightly so head remains aligned with spine repeat 8-10 times being sure to find a comfortable range of motion here with pretty much every repetition

Child’s Pose: Tying it all together with one last relaxing/stabilizing spine focused stretch known as ‘child’s pose’ wherein individual starts either kneeling hand palms placed flat against surface directly below shoulders roots fingertips deep pressing along lower nose until forehead reaches mat exhaling slowly allowing back to round naturally chin dips towards chest granting those vertebrae some soothing restorative tension relief repeat 3-4 times before transitioning—or calling it good entirely—whichever works better for intent behind session at hand!


Cardio can be a great way to help ease pain and strengthen your back. It can help increase your overall endurance, flexibility, and strength, which are all important for maintaining a healthy back. Cardio workouts such as walking, running, biking, swimming, and rowing can help you build endurance and help you maintain a healthy weight. Let’s take a closer look at the types of cardio workouts that are beneficial for your back.


Walking is one of the best ways to get exercise while relieving strain on your back. If a person has an injury, then walking can be a great way to get light cardiovascular activity while also helping their back heal. Walking strengthens the muscles in your core, which helps support the spine and prevent injury. Additionally, brisk walks (or running) are a good way to build cardiovascular endurance, which can reduce fatigue and improve overall health. Good posture should always be practiced when walking or running for optimal results. It is important to mix up your physical activity – adding in other forms of cardio such as swimming or cycling – as this builds strength in other areas of the body that may weaken with only walking or running alone.


Swimming is a great full-body, low-impact exercise that can help strengthen the back muscles while providing cardiovascular benefits. Swimming works your upper and lower body by using a combination of both pulling and pushing motions, making it an excellent activity for building core strength. While swimming, you should concentrate on keeping your injured area in a neutral position as you move so you don’t aggravate any existing injuries or strains. It’s important to use proper technique when swimming to avoid any additional pain or discomfort.

It’s good to start with short lengths of the pool and progressively increase your distance over time as your strength increases. It can also be helpful to mix in various strokes, such as freestyle, breaststroke and backstroke for optimum benefits since each stroke works different muscle groups. Additionally, this variety prevents boredom and encourages a healthy approach to working out without overexerting fatigued muscles.


Cycling is an excellent form of exercise for those looking to improve their overall health and physical wellbeing. Due to the low-impact nature of cycling, it is particularly beneficial for those with back issues which may not be suitable for activities like running and high-intensity workouts. Riding a bicycle strengthens the main muscles responsible for posture – the abdominals, paraspinals, extensors and hip flexors – while minimizing shear force that may aggravate or cause injuries in the backs of sensitive riders. Regular cycling also helps prevent lower back pain through increased mobility in the spine and improved flexibility in ligaments and muscles.

When embarking upon a cycling routine, it’s important to start off slow and gradually increase intensity over time as your body adjusts. Warming up by stretching as well as cooling down with light toning are both key components to a safe and effective ride. Other precautionary measures include proper bike fit with correct seat height, relaxing your shoulders while pedaling, using smooth movements when steering or shifting gears, pumping rather than pulling up on the pedal strokes to avoid excessive strain on leg muscles or joints, and pacing yourself accordingly for longer rides. Additionally, choosing routes that feature even surfaces can help reduce shock impact which could lead to long-term spinal strain.

Strength Training

Strength training is a great way to improve your back health and to prevent injuries. It can also give you the core stability and strength you need to further your progress in other forms of exercise. There are a variety of exercises you can do to strengthen your back muscles and make them more resilient. Let’s take a look at some of the best exercises that are good for your back.


Squats are one of the most effective exercises you can do for your back since they target the large muscles in your legs and glutes, while also engaging your core, back and other supporting muscles in order to stabilize the movement. When done correctly, squats help strengthen and tone your legs, glutes and back muscles as well as improve overall balance and functional movements.

To perform squat correctly stand with feet shoulder width apart and toes pointing slightly outward. Slowly hinge at the hips and lower your body down until your thighs are parallel to the floor. Keep a neutral spine position with head up throughout the entire movement. Once in the squat position, push into heels to return to standing position. Start by doing 3 sets of 10 repetitions before moving up to 15 repetitions or heavier weights depending on strength levels. Be sure to keep perfect form by not allowing knees to collapse inward or arching through back throughout entire movement focusing on keeping core tight throughout entire motion. Squats can also be added into a functional workout regimen if needed as they simulate everyday activities like sitting down and standing up from furniture or higher objects in home so that we can stay agile throughout our everyday activities as we age.


Deadlifts are one of the most crucial strength training workouts that target your back muscles. It is important to perform these exercises correctly to emphasize the right muscles and to safely reap the benefits on offer.

Deadlifts involve lifting a weight from a squatting position to a standing position, and repeating the motion in reverse. When done correctly, deadlifts engage all of your major muscles that help you lift, including your lower back and stomach muscles, as well as your spine and hip extensors. Not only does it help develop strength but it also increases flexibility as well as helping stabilize joints more effectively.

These exercises can be performed with dumbbells or barbells. Different variations should be done depending on your physical condition and capabilities; however, the primary form remains the same regardless of which tool is used— bend at the hips and knees until you are in a 45-degree angle with weight close to you, drive up through your heels then stand up straight before reversing motion taking caution through each movement. Additionally some trainers will focus on bringing extra attention towards their shoulder blades by pushing them down throughout each repetition as this increases stability in both shoulder blade area or lats further emphasizing important core strengthening benefits of each rep.

Thus it’s simply crucial if deadlifting is part of your regular workout routine to practice proper form while slowly increasing weights when needed while mixing between straight bars if using dumbbells vs other equipment such range kettlebells or hexagonal bars which yield slightly different results so long proper form is adhered too at all times.


Planks are a great way to build strength in your core, specifically your lower back muscles. They are an excellent whole-body exercise for improving stability and balance. A basic plank is performed by laying on your stomach and then raising up onto your toes and elbows, making sure to maintain a straight line from head to toe. Holding the position for 30 seconds or longer can help to tone and strengthen your core muscles, as well as improve hip stability. To increase the difficulty of the plank, you can incorporate movement by raising one arm off the floor at a time or alternating between sides. As with any workout routine, it’s important to listen to your body and adjust accordingly if you experience any discomfort during the exercise.

Core Exercises

Core exercises are an important part of any exercise program, especially for those looking to reduce back pain. Core exercises are designed to strengthen the muscles in the torso, including the abdominal muscles, and can be done with various pieces of equipment. Core exercises can help improve balance, posture, and stability in the back and can help reduce the risk of future injury. Let’s take a look at the types of core exercises that are best for your back.


Bridges are an effective exercise to help strengthen and tone the core muscles of your back. These exercises work your gluteus maximus muscle (the largest muscle in your butt) and the erector spinae, which run along your spine. The move requires you to use the small muscles of your low back, hips, and core to lift your torso from a lying position.

To do a bridge, lay down on your back with feet planted firmly on the floor and arms resting at your side. Make sure to keep a slight bend in the knees and engage by pressing through the heels and squeezing glutes. Raise hips off floor slowly firming up abdominal muscles at top and slowly lower hips when finished. Do not let low back arch excessively or roll too far off floor as this can strain lower back muscles. Repeat desired number of reps and sets when finished with exercise.

Bridge exercises are beneficial for all fitness level levels because they build spinal stability, strengthen those core muscles that support the spine, improve posture, promote balance, enhance athletic performance, reduce risk of injury due to weak core musculature, strengthen abdominal muscles for better overall health & wellness. Start by performing 2-3 sets of 10 reps daily then continue increasing repetitions as form is perfected over time.


Crunches are a great core exercise that works your rectus abdominis muscles. This muscle group is responsible for pulling the rib cage closer to the pelvis and helping maintain good posture.

To do crunches, lie on your back with your knees bent and feet flat on the floor. Place your hands either behind or beside your head then raise your torso so that it forms a V-shape, with your shoulders slightly off the floor. Pause for a second at the top of the movement before returning to starting position. Do this for at least 10 repeats and up to 20 for more challenging sets.

Crunches may be combined with other exercises such as leg lifts and side bends to give you a more comprehensive abdominal workout. Adding weights can also increase resistance and make crunches more difficult as you get stronger. For best results, wait until all desired repetitions of an exercise set are complete before adding weight to any core exercise.

Bird Dog

The bird dog is an excellent core exercise that works the back, abdominals, and glutes simultaneously. It is an important exercise to strengthen the lower back and stabilize your spine. This exercise helps with coordination and balance as it helps you transfer power between different muscle groups while maintaining posture and stability. Check out these Tips for Back Workouts to get the most out of your exercise routine.

To do a bird dog, start in a tabletop position on the floor with your hands directly below your shoulders and your knees directly below your hips. Make sure your back is flat – don’t let it sag or round – and keep your neck relaxed in line with the rest of your spine. Begin by extending one arm out straight in front of you and one leg behind you so that both are parallel to the ground, keeping them just off the floor. Then contract both abs to stabilize yourself as you slowly raise up the extended arm/leg combination until both are at about hip/shoulder level. Hold for a few seconds; then slowly lower the limbs back down to their starting positions without letting them touch the ground– this will maximize resistance on the core muscles throughout each repetition – before switching sides to target opposite sides of the body evenly. Aim for 2 sets of 10-15 reps on each side, or add more sets or reps if needed depending on current fitness level.


Yoga is one of the best workouts for your back that you can do. This practice has been around for centuries and has many benefits, including strong and flexible muscles. It also helps strengthen the spine and improve posture. Additionally, yoga helps reduce tension in the back, neck, and shoulders while improving overall wellbeing. Let’s look at why yoga is so beneficial for your back.

Cat-Cow Pose

Cat-Cow Pose is a balancing yoga sequence that helps to warm up the spine and increase flexibility. This simple, but effective pose can be used to alleviate back problems by gently stretching the back muscles as well as improving posture, spine alignment and increasing range of motion of your torso. To perform Cat-Cow Pose effectively, come onto all fours with your wrists underneath your shoulders and your knees beneath your hips. As you inhale, arch your spine upward while looking up towards the ceiling and simultaneously tilt your tailbone towards the floor. As you exhale, round the lower portion of your spine up towards the ceiling while tucking in your chin towards your chest. Continue this series for about 10 breaths or however long is comfortable for you. Be mindful to keep both knees firmly grounded on the ground and to keep constant movement between the two poses throughout each breath cycle.

Downward Dog

Downward Dog, commonly referred to as Adho Mukha Svanasana in Sanskrit, is a classic yoga pose that helps to stretch and strengthen the entire body, including the spine. It is one of the most popular postures in the practice of yoga, and can benefit those with back pain by releasing muscle tension and improving flexibility throughout the back and shoulders. When practiced correctly, Downward Dog can alleviate lower back pain, reduce stiffness in the spine, improve posture and help increase spinal mobility. In addition to stretching the back muscles, this pose also strengthens them by activating abdominal muscles which support core stability.

For those new to Downward Dog or those dealing with lower back pain and/or injury from occurring from overwork or excessive exercise it is important to pay attention to proper alignment while performing the pose. Start on your hands and knees with your wrists underneath your shoulders and your knees underneath your hips. Lift up onto your toes as you draw your tailbone towards the sky while pressing firmly into your palms spread wide apart on the mat. Only allow a gentle stretch – if you feel discomfort or strain move deeper slowly so as not to cause injury. As you begin feeling comfortable in this posture work with breathing deeply – like calming waves flowing through each movement – until no strain remains on either side of your spine while still achieving a good stretch sensation across both sides equally on each exhale taking time between breaths as needed for release easing any pinching sensations off any specific area until symmetrical ease returns before lengthening breath cycles into more powerful breaths that create resistance from all parts of self then allowing baby unfolding movements out of them naturally until ease covers every part then surrendering for ultimate release connected harmony wholeness wellness expansion smiles joy peace love abundant gratitude inner awareness fullness joy playfulness strength flow ease!

Cobra Pose

Cobra Pose is a standing back bend, commonly used in yoga practice to open the chest and strengthen the spine. It can help to improve posture, release tension in the shoulders and upperback, and prevent lower back ache. To perform this pose:

-Lie face down on the floor with your legs together and arms at your sides.
-Inhale deeply and slowly arch your spine up off the ground, starting from the crown of your head. Lift up as far as you are comfortable with, using your abs and lower back muscles for support.
-Keep your shoulders relaxed away from your ears throughout the pose.
-Aim to lift high enough so that you can lift both breasts off the floor while keeping your navel slightly anchored.
-Press down firmly through all four corners of each hand that are connected to each side of the mat or floor (including fingertips and palms). This action helps create stability in your torso during this pose.
-Engage both abdominal wall layers for additional balance as you breathe deeply for five to ten breaths as you hold this position before releasing slowly out from it on an exhale back onto stomach into a resting position on belly with palms flat beside body – chin pressing lightly into floor or blocked by folded blanket or mat..

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