cover back exercises

Exercises to strengthen back muscles

A healthy back is an even spine and a strong muscle corset around it. We sit for a long time and move little, which is why many people have weak back muscles and abdominal muscles. A weak muscle corset does not keep the spine in the correct upright position. This leads to stoop, osteochondrosis, wear of intervertebral discs and hernias. Strengthen your back muscles to relieve the spine. The best workout for this is walking. If you walk 6-8 km every day, you don’t have to worry. If not, exercises to strengthen your back muscles will help.

They are only suitable for prevention: if you already have osteochondrosis or scoliosis, therapeutic exercises are better suited. There are also contraindications:

  • severe pain
  • bleeding
  • exacerbation of chronic diseases,
  • spinal injury
  • diseases of the kidneys and cardiovascular system,
  • pregnancy.


The flexibility of the tissues around the spine allows ease of movement, prevents negative effects on joints, reduces the likelihood of injury and prepares muscles for physical activity. Stretch at a slow pace before and after each intense workout.

Stretching the back of the thigh while lying

This exercise helps you prepare for back strengthening exercises. Lie on your back and bend your knees, lift one leg, supporting the back of the leg with your hands, try to straighten the knee, stretching the back of the thigh. Hold for 20-30 seconds and repeat 2-3 times. Perform for the other leg.

Pulling the knees to the chest

This exercise relieves stress on the erector muscles of the spine. Lie on the floor with your back relaxed and straight. Pull your knees towards your chest until you feel a stretch in the lower back, do not make unnecessary movements. Hold for 5 seconds and repeat 5 times.

Deflection in the back while standing

Stand up straight with your hands at your waist. Bend back, arching your back as far as you can. Keep your balance. You should feel comfortable. Hold for 5 seconds and repeat 5 times. This exercise not only strengthens the back muscles, but also kneads the front of the body.

Stretching the quadriceps

For balance, hold on to the support with one hand, bend your leg so that the foot touches the thigh. Take your foot with your hand and pull it towards your buttock until you feel a stretch in the front of your thigh. You can also do this exercise while standing on all fours.

Strength exercises to strengthen your back muscles

Top press crunches

Lie on your back on the floor, put your hands along your body, bend your legs at the knees, press your pelvis so that there is no back bend or it is minimal. Raise your shoulders and head so that your shoulder blades are off the floor. Hold for 5-10 seconds, repeat 10 times.

Twisting on the oblique muscles


Oblique crunches, like all other abdominal exercises, perfectly strengthen the back. Lie with your back on the floor, raise your head and transfer your shoulders to the side of the opposite hip, stretch your arms forward. Hold for 5 seconds. Repeat 10 times, then repeat the same number of times on the other side.

Raising the body and legs

Lie face down with your arms at your sides. Tighten your glutes, lift your head and shoulders as high as possible above the floor so that you feel like a superman above the floor. Hold for 5-10 seconds, repeat 10 times.

Opposite raises of arms and legs

The technique is similar to the previous exercise. It involves opposite pairs of arms and legs.

Lie face down on the floor, put a rolled towel under your forehead, stretch your arms over your head. Place a pillow under your pelvis and abdomen. Keeping your right knee straight, lift your leg 3-5 cm off the floor and at the same time lift your left arm off the floor. Hold for 5 seconds. Do with the other leg and arm. Repeat 10 times for each side.

In addition to these tips, create some good habits. Pay attention to your posture and keep your back straight. If you have a sedentary job, try to get up more often and stretch your muscles after being in one position for a long time, and also make sure that you are seated correctly at the table. These habits and exercises to strengthen your back muscles can help you avoid problems and correct your posture.