What Are The Best Exercises For Strengthening Your Back?

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Personal/Fitness Training Blog

If you’ve ever suffered from a backache, you’ll know just how dismal it can be. Every movement that your body makes will engage your back in some sort of way, so a hurt back means that you’re down and out — which is absolutely no fun at all…

Strengthening your back muscles can assist with preventing these types of injuries and make sure that your entire body works smoothly, both during daily movements as well as during exercise. However, with the plethora of back exercises which are out there on the Internet, you could be a little overwhelmed — especially if you’re an exercise newbie.

You may feel a lot like resting, however moving is really great for your back. Exercises for your lower back pain can assist with strengthening your back, stomach as well as leg muscles. They assist with supporting your spine, so relieving back pain. Always ask your health care professional or doctor before doing any exercise for back pain. Depending on the reason and intensity of your pain, some exercises may not be recommended and also could be harmful.

The Exercises Not To Do

Any mild discomfort which you feel at the beginning of these exercises should disappear as your muscles become stronger. However, if pain is more than mild – and lasts more than 15 minutes during exercise – you should stop exercising and consult a doctor. Some of the exercises may aggravate pain. Standing toe touches, for instance, put greater stress on your discs and ligaments in the spine. They can overstretch lower back muscles as well as your hamstrings.

Good Exercises

Knee-To-Chest Stretches

Performing a knee-to-chest stretch can assist with elongating the lower back, so relieving tension as well as pain.

In order to perform the knee-to-chest stretch:

  • Lie on your back on the floor.
  • Bend your knees, keeping both of your feet flat on the floor.
  • Utilise both of your hands to pull one of your knees in towards your chest.
  • Hold your knee against your chest for five seconds, keeping your abdominals tight and pressing your spine into the floor.
  • Return to your starting position.
  • Repeat with your opposite leg.
  • Repeat with each of your legs between two and three times twice a day.

Draw-In Manoeuvres

The draw-in manoeuvre works your transversus abdominis. This is the muscle on the front and side of the abdomen, stabilising your spine and lower back region.

To perform the draw-in manoeuvre:

  • Lie with your back on the floor with your knees bent and feet flat. Keep your arms by your sides.
  • Breathe in deeply.
  • While breathing out, pull your bellybutton toward the spine, tightening the abdominal muscles and keeping your hips still.
  • Hold the position for approximately five seconds.
  • Repeat five times.


Your back extensors run along both sides of your spine. They assist you with maintaining an upright position, supporting your spine and pelvic bones, and allowing you to arch your back.

If this exercise makes your back pain a lot worse, stop doing it until you obtain further evaluation. Your doctor could need to rule out more significant causes of your back pain.

The muscles worked out are your back, glutes, hips and shoulders.

Here’s how to do the superman exercise:

  • Lie on your chest with your arms extended out straight in front of you and your legs long.
  • Lift your hands – as well as your feet – off the ground approximately 15 cm, or until you feel a contraction in your lower back.
  • Engage your core muscles by marginally lifting your belly button off the floor. Reach away with your hands and feet. Make sure that you look at the floor during this exercise in order to avoid neck strain.
  • Hold for two seconds.
  • Return to your starting position. Repeat 10 times.

Contact Trifocus Fitness Academy

If you would like to learn more back-strengthening exercises then you need to do our Personal Training Diploma. Follow this link to learn more.

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