Last Updated on January 31, 2023 by Andre Panagos M.D.
These are the most important back exercises that you can do for your back to maintain flexibility and strength. If any of these exercises cause pain, you should stop the exercise and see your doctor who may do a further workup which may include an MRI. These exercises will not help if you sit for long periods of time.
1. Pelvic Rock
Stand in a comfortable position with your hands on your hips.
Then gently rock the top of your hips forward while arching your back
Return to the starting position.
Gently rock the top of your hips backward while flattening your back.
Return to the starting position.
Repeat 5 to 10 times.
2. Backward Bend
Stand straight and tall with your feet pointing forward about a shoulders-width apart with your knees slightly bent.
Place your hands on your lower back with your palms on your hip bones.
Lengthen up your spine by gently pushing down on your hips.
Bend backward, over your hands, while keeping your neck straight.
Hold this position for 2-5 seconds depending on comfort.
Return to standing.
Repeat 5 to 10 times.
3. Wall Squat
Stand with your feet a shoulder length apart, about one foot away from the wall
Gently lean and flatten your back against the wall
Slowly slide down until your knees are slightly bent.
Hold for 5 to 10 seconds.
Slide back up to the starting position.
Repeat 5 to 10 times.
4. Cat Camel
Start by supporting yourself on your hands and knees on a stable surface.
Relax and droop your head.
Round your back towards the ceiling until you feel a stretch.
Hold for 15 to 30 seconds.
Slowly let your back sag towards the floor while lifting your buttocks and head toward the ceiling.
Hold for 15 to 30 seconds.
Repeat 5 to 10 times.
5. Bird Dog
Start by supporting yourself on your hands and knees on a stable surface.
Keep your back straight and tighten your stomach muscles by bringing your belly button to your spine
Raise one leg off the floor and holding it out straight behind you.
If you can, then raise your opposite arm in front of you as well.
Hold this position for 3-10 seconds, then lower your arm and leg slowly and repeat with the other arm and leg. As you get stronger you should strive to hold the position for 30 seconds.
Repeat 10 times with each arm and leg.
6. Hip Flexor Stretch
Start by facing forward and slowly kneeling down on one knee with your other knee pointing forward over your foot.
Slowly bend your waist backwards until you feel a stretch in the front of your upper thigh of your kneeling leg.
Hold this position for 30 seconds
Switch positions to stretch the other leg.
Repeat 5 times on each side.
7. Double Knee To Chest
Lie on your back with your knees bent 90 degrees and your feet resting on the floor.
Bring one or both knees to your chest using your hands for support
You should feel a gentle stretch within your back muscles.
Hold this stretch for 15 to 30 seconds.
Lower your feet to the floor.
Rest for 15 seconds.
Repeat 5 to 10 times.
8. Piriformis Stretch
Start by lying comfortably on your back.
Bend your right knee to 90 degrees keeping your right foot flat on the floor.
Rest your left ankle on your right knee.
Hold on to your right thigh and gently pull your thigh towards your chest until you feel a stretch in your left buttock.
Hold this position for 15 to 30 seconds.
Lower your right leg back to the starting position.
Repeat with the other leg
Repeat 5 to 10 times on each side.
9. Bridging
Start by lying comfortably on your back with your knees bent about 90 degrees and your arms on your stomach.
Tighten your stomach muscles by bringing your belly button to your spine
Lift your hips off the floor until your shoulders, hips, and knees are all inline by tightening your buttocks and pushing your heels into the floor.
Hold this position for 10 seconds and then slowly lower your hips to the floor and rest for up to 10 seconds.
Repeat 5 to 10 times.
10. Clam shell
Lie on your side with your hips and knees bent while keeping your feet together using your upper arm to support yourself.
Raise your upper knee towards the ceiling while keeping your feet together remembering to use your arm to keep your pelvis still.
Hold for 5 to 10 seconds.
Slowly lower your knee back down.
Repeat 5 to 10 times on each side.
11. Pelvic Tilt
Lie on the floor comfortably on your back with your knees bent at 90 degrees.
Slowly contract your abdominal muscles by bringing your belly button to the spine while pressing your back to the floor and rocking your hips and pelvis back.
Hold for about 5 seconds.
Repeat 5 to 10 times.
12. Curl-Ups
Lie on your back comfortably on
the floor with your knees bent 90 degrees and your feet flat on the floor.
Cross your arms over your chest.
Slowly contract your abdominal muscles by bringing your belly button to the spine and raise your shoulders off the floor.
Keep your head relaxed.
Hold this position for 1 to 5 second.
Slowly lower your shoulders down to the floor.
Repeat 5 to 10 times.
13. Press-Ups or Back Extensions
Start by lying on your stomach, while supporting your upper body on your forearms.
Press your elbows down into the floor while you raise your shoulders and upper back off the floor.
Arch your back as comfortably as you can by relaxing your muscles but do not raise your hips or pelvis off the floor.
Hold this position for 15 to 30 seconds.
Repeat 5 to 10 times.
14. Hamstring Stretch
Lie on your back in a doorway, with both legs through the open door.
Slide your right leg up the wall and straighten your knee.
Keep your knees straight and your back flat on the floor.
You should feel a comfortable stretch in your hamstring.
Hold for 1 to 8 minutes.
Repeat with your other leg.
Repeat 5 times for each leg.
15. Front Plank
Position yourself on the floor on your elbows and knees.
Raise your knees off the floor by straightening your legs while you support your body on your elbows and toes.
Hold for 5 to 60 seconds.
Return to the starting position.
Rest for 10 seconds.
Repeat 5 to 10 times.
16. Side Plank, Beginner
Lie on your side with your knees bent, and support your upper body on your elbow.
Raise your hips off the floor to align them with your shoulders and knees.
Hold for 5 to 60 seconds.
Rest for 10 seconds.
Repeat 5 to 10 times.
17. Side Plank, Intermediate
Lie on your side, and support your upper body up on your elbow.
Lift your hips off the floor while keeping your legs straight.
Hold for 5 to 60 seconds.
Rest for 10 seconds.
Repeat 5 to 10 times.
18. Rest Position
Start by lying comfortably on your back on the floor.
Use a towel roll under your neck or a book under your head and a pillow under your knees for support.
Extend your arms comfortably out to the side.
Relax and remain in this position for 5 to 10 minutes.
Repeat as needed throughout the day to lengthen your spine and relax your back muscles.
