Exercises to Strengthen Back Muscles


A healthy back consists of a smooth spine and a strong muscular corset around it. Most people sit for long periods and move a little so they end up having weak back muscles. A weak muscular corset does not maintain the spine in the right upright position. This causes slouching, osteochondrosis, inseding of intervertebral discs and hernias. You should strengthen your back muscles to unload the spine. The best remedy for this is walking, about 6-8km everyday. If not, then exercises that strengthen the back muscles will help fitness.

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The exercises are suitable as a preventive measure, but if you already have osteochondrosis or scoliosis then therapeutic gymnastics is better. You should not do the exercise’s if you are experiencing the following:

  • Severe pain
  • Bleeding
  • Exacerbation of chronic diseases
  • Spinal injuries
  • Kidney and cardiovascular disease
  • Pregnancy



The flexibility of the tissues around he spine ensures there is easy movement, prevents negative effects on the joints, reduces the likelihood of injury and prepares the muscles for physical activity. You should stretch at a slow pace before and after each intensive workout.

Stretching the back of the thigh lying

These exercises assists in preparing for back-stretching exercises. Simply lie on your back and bend your knees, lift on leg as you support the back of the leg using you hands, try to straighten he knee while stretching the back of the thigh. Stay in this position for about 20-30 seconds and repeat it thrice. Do the same on the other leg.

Pulling the knees to the chest

This exercise functions to relieve the load from straightening muscles of the spine. Lie on the floor to make your back straight and relaxed. Pull your knees towards your chest until you feel a sprain in your lower back but ensure not to make any unnecessary movements. Stay in this position for about 5 seconds and repeat 5 times.

Bend in the back standing

Stand up straight and place your hands on your waist. Bend backwards as you arch your back as far as you can. Try to balance in this position. You should feel comfortable. Stay that way for 5 seconds and repeat it 5 times. This exercise not only strengthens the back muscles but it also warms up the front of the body.

Stretching quadriceps

Hold one hand on the support for balance and bend your leg to the foot so that it touches your hip. Place your hand on your foot and pull it towards your buttocks until you feel the stretching in the front of your thigh. This excercise can also be done while standing on all fours.

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Strength exercises to strengthen back muscles

Twisting on the top press

Lie with your back on the floor and place your hands along your body, bend your knees and hold your pelvis so that there is no bend in the back. Lift your shoulders and head to remove the shoulder blades off the floor. Stay in this position for 5-10 seconds and repeat 10 times.

Twisting on the oblique muscles

Oblique twisting just like the other exercises, is perfect for strengthening the back. Lie with your back on the floor, raise your head and move your shoulders towards the opposite hip as you stretch your hands forward. Stay in this position for about 5 seconds and repeat 10 times. Do it in a similar method the other way.

Lifting the body and legs

Lie with your face down and place your hands along the body. Strain your buttocks as you lift your head and shoulders as high as possible above the floor. Stay in this position for about 5-10 seconds and repeat it 10 times.

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Diverse arms and legs

This technique is just like the other exercises and it involves different pairs of the hands and feet.

Lie on the floor with your face down, place a twisted towel under your forehead and stretch your arms over your head. Place a pillow under your pelvis and stomach. Keep the right knee straight as you lift your leg about 3-5 cm from the floor as you also lift your left hand. Stay in this position for 5 seconds and do the same for the other foot and hand. Repeat it 10 times for each foot and hand.

Apart from these tips you should have good lifestyle habits. Monitor your posture and keep your back straight. If you have a sedentary job, try to get up more often and stretch your muscles after staying in the same position for long. These exercises and habits will strengthen the back muscles and assist in correcting posture and avoid other problems.

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Cornelius Arthur
I am an English language and literature teacher. I have worked in many cities of the world. I am currently producing content at upwork as a freelance. I find and produce the right content by doing good research.


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