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Back-Strengthening Exercises

    • Back Press

    • Do this exercise on your hands and knees. Keep your knees under your hips and your hands under your shoulders. Keep your spine in a neutral position (not arched or sagging). Be sure to maintain your neck's natural curve.

      • Tighten your abdominal and buttocks muscles to press/arch your back upward. Let your head drop slightly.
      • Hold for five seconds. Return to starting position.
      • Repeat five times.

    • Bridge

    • The Bridge exercise strengthens your abdominal, buttocks, and hamstring muscles. This helps keep your back stable and aligned when you walk.

      • Lie on the floor with your back with your palms flat on the floor. Bend your knees. Keep your feet flat on the floor.
      • Contract your abdominal and buttocks muscles. Slowly lift your buttocks off the floor until there is a straight line from your knees to your shoulders.
      • Hold for five seconds. Repeat 10 times.

    • Elbow Press

    • To start, lie face down on your stomach, feet slightly apart, forehead on the floor. Breathe deeply. You should feel comfortable and relaxed in this position.

      • Raise your chest by pressing on your forearms. Keep your abdomen and hips on the floor.
      • Hold for 20 seconds. Lower slowly.
      • Repeat two times.
      • Return to starting position.

    • Pelvic Tilt

    • To start, lie on your back with your knees bent and feet flat on the floor. Don't press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and relaxed in this position.

      • Tighten your abdomen and buttocks, and press your lower back toward the floor. This should be a small, subtle movement.
      • Hold for five seconds. Release.
      • Repeat five times.

    Download our lower back exercises and stretches.