March 9, 2023

5 Exercises to Strengthen Your Back


If you’re experiencing back pain, strengthening the muscles in your back can help reduce pain and improve mobility. Here are five exercises to try:

  1. Superman: Lie face down on the floor with your arms and legs extended. Raise your arms and legs off the floor at the same time, hold for a few seconds, then lower them back down. Repeat for 10-15 reps.
  2. Plank: Start in a push-up position, but instead of lowering yourself to the ground, hold yourself up on your forearms and toes. Keep your body in a straight line from your head to your heels. Hold for 30-60 seconds, then rest and repeat for a total of 3-4 sets.
  3. Bird Dog: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Extend your right arm and left leg out straight, then bring them back in and repeat on the other side. Do 10-15 reps on each side.
  4. Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up toward the ceiling, hold for a few seconds, then lower them back down. Repeat for 10-15 reps.
  5. Reverse Fly: Stand with your feet hip-width apart and hold a light weight in each hand. Bend forward at the waist, keeping your back straight, and lift your arms out to the side until they are parallel to the floor. Lower them back down and repeat for 10-15 reps.

When doing these exercises, focus on using your back muscles to move your body, and avoid using momentum or other muscles to cheat. Start with one set of each exercise, and gradually work up to three or four sets as you get stronger. If you experience any pain or discomfort, stop the exercise and consult with your physiotherapist.

Strengthening your back muscles can help improve your posture, reduce pain and improve mobility. Incorporate these exercises into your workout routine and you’ll be on your way to a stronger back.

Physiotherapy Tips
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