Strengthening Exercises For Your Back

If you sit for long periods of the day for school or work, you might experience that all-too-familiar feeling of back pain. The key to overcoming this pain? Of course: Improve your posture. But achieving good posture is easier said than done. Here, we review a few exercises that can not only strengthen your back muscles but also improve your posture and benefit your overall health.

Keep in mind: Before doing any of the exercises below, it’s recommended to warm up with 5-10 minutes of moderate cardio to get your blood circulating and to wake up your muscles.

Back Extension

Back extensions are a great beginner’s move – all you need is an exercise ball.

  1. Lie facedown on the ball with your abdomen in the middle. To keep your balance, press the balls of your feet into the floor. You can also put your feet against the wall for extra support.
  2. Extend your arms over your head, so they are in line with your ears, then bend your waist and bring your upper body down to the floor.
  3. Next, slowly raise your arms and upper body to the sky. Keep lifting until your shoulders are above your hips. Be sure to tighten your core and glutes, keeping your feet on the floor.
  4. When you reach the top, pause for a second, then lower yourself back down.
  5. Complete 1-3 sets of 8-12 reps.

Wood Chop

The wood chop works your core, arms, and back. A 10-pound medicine ball (or dumbbell) will do the trick.

  1. Hold your medicine ball with both hands above your head, ensuring your arms are straight.
  2. Turn your hips to the left while doing a sweeping movement to bring the ball to the outside of your left knee.
  3. On the ascent, twist your torso back toward the right, again keeping your arms straight. Bring the ball above the right side of your head. Make sure the movement is fast but controlled. The move should imitate a chopping motion (where the name comes from!).
  4. Complete 1-3 sets of 8-12 reps on each side.


We love the superman because it strengthens your lower back and doesn’t require any equipment.

  1. Lie on the floor with your face down and your arms stretched above your head.
  2. Engage your core and glutes while pulling your upper and lower body from the floor. See how high you can go without straining.
  3. Pause for a second at the top, then return to your starting position.
  4. Complete 1-3 sets of 8-12 reps.

Forearm Plank

Forearm planks are a full-body experience.

  1. Get into a planking position with your elbows and forearms on the floor and your legs extended.
  2. Ensure your body forms a straight line from your head to your toes: Tighten your core to ensure that your hips don’t dip.
  3. Hold the plank for 30 seconds. Eventually, increase your time until you work up to 1 minute.

What are your favorite back-strengthening exercises? Let us know in the comments below.

No Comments Yet

Leave a Reply

Your email address will not be published.

Skip to content