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Exercises for a Healthy Back

You can stop back pain from happening by strengthening and stretching key muscles. Your abs are big supporters of your back and strengthening them helps strengthen your back.

Here are some healthy exercises you can easily do that will help your back.

Forearm Plank

This exercise boosts core stability. Start facedown on the floor and lift into a plank position resting your forearms with your elbows directly below your shoulders. Squeeze your shoulder blades down and back. As you inhale, tense your abs and glutes. Exhale as if you’re blowing out a candle. Hold the plank position for 20-30 seconds to start and, as you perform this exercise more, build to one minute.


This exercise stretches your upper back. Start facedown on the floor with your palms flat on the ground under your shoulders. Exhale and lift your chest up off the ground by straightening your arms. This will arch your low back and stretch the muscles in your chest and abs. Hold this position for 15 – 30 seconds. Gently relax and lower your upper body back to the floor.

Standing Backbend

This exercise improves spinal flexibility. Start by standing straight with your feet hip-distance apart. Press your palms into your lower back, gently pushing your sacrum (the lowest part of your spine) slightly forward. Squeeze your glutes and tilt your upper body back, opening up your chest. Hold for one count, release and repeat six to eight times.

Scapular Retraction

This exercise strengthens your upper back. Hold a resistance band or towel in both hands with your arms extended straight overhear, palms facing forward. Lowers the band behind you as far as you can in a slow, controlled motion while pulling at it from both ends. Return to the top and repeat. Do this for six to eight reps.

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