4 Effective Strengthening Exercises For Your Back

Hey, I just put up another quick video on the Exercises For Injuries Facebook Fan Page. You can check out the quick workout here

Today, I will share a few back exercises that you can do to help strengthen your back and prevent back injuries.



Today, I wanted to go through the four most effective back strengthening exercises.

4 of the Most Effective Back Strengthening Exercises

CLICK HERE to watch the video.

I got Jenna to demonstrate the exercises.

#1 – Back Extension from the Ball

Lie down on your stomach on the resistant ball, with your hands touching the sides of your head. Put your feet against the wall. Slowly arch your back and then slowly lower back down to the ball. Repeat the movement. This exercise targets the lower back extensors and glutes.

Back Extension from the Ball

Perform 1 set of 5 reps in smooth controlled movement, with a good stop of 1-2 seconds at the end position. The intensity is light. If you want to increase the intensity of the exercise, you can use some external resistance (like dumbbells or a plate).

This exercise works on the posterior chain; working on the low back and mid back muscles and working on the glutes and hamstrings areas. Having a good and strong posterior chain helps overcome and prevent back pain.

#2 – Side Shrugs With Weights

Begin in an upright standing position with dumbbells in hands. Shrug your shoulder on one side, and return to the starting position. Shrug to the other side and return to the starting position. Use your abdominal muscles to bring you back up to the starting position. Repeat the motions in slow and controlled movements.

Side Shrug with Weights

If this exercise irritates or bothers your back, an alternative that you can do is a regular shoulder shrug without weights. Shrug your shoulder up, roll it back, and return it to the start position.

Regular Shoulder Shrug

Holding loads like dumbbells in your hands will help strengthen the back and the core. When you shrug and roll the shoulders back, you are strengthening the mid back area. Once you start adding some loads, you strengthen the low back and core more.

#3 – Plank Position

Move into a plank position. Keep it nice and straight with your head, shoulders, hips and legs in alignment. Tighten your abdominal area, glutes and hamstrings. Hold that position for a couple of seconds and then relax.

Plank Position

Perform 1 set of 5 reps. Hold the top position for 3 – 5 seconds and then you can progress up to 20 seconds. The intensity can be light to moderate. The longer you hold the position, the more challenging it will be. This exercise targets the core around the back area, the hamstrings and the glutes, helping to strengthen the back.

#4 – Breaststroke Exercise

Lie down on the floor with your arms overhead. Relax your upper body. Go through the breaststroke movement. Pull through your mid back and low back areas, stroking your arms out front and to the side, and then returning back to the start. Repeat the motions in smooth and controlled movements.

Breast Stroke Exercise

Perform 1 set of 5 reps with a quick stop at the end position. You can progress to 10 reps. The intensity can be light to moderate. This exercise works on strengthening the lower and mid back areas.

Some people might feel discomfort doing this exercise. The regression or option that you can do is the bird dog exercise.

Regression Exercise: Bird Dog Exercise

This is the alternative that you can do if the breast stroke exercise bothers your neck or back.
Start in a 4 point kneeling position and tighten your abdominal area. Extend your right leg behind you while reaching your left arm forward. Return to the starting position. Relax and then repeat the movement on the opposite side.

Bird Dog Exercise

Give these four exercises a go to help strengthen your back.

If you want to get rid of your back discomfort once and for all, then click here to check out the Fix My Back Pain program here.

Take care!

Rick Kaselj, MS