4 Moves for a Stronger Low Back

By: Chris Freytag, CPT // July 28, 2019

If you suffer from back pain, you are not alone. The American Association of Neurological Surgeons suggest anywhere from 75-85% of Americans will report low back pain at some time in their life. In fact, low back pain is the single leading cause of disability worldwide. You may be one of those statistics, or you may be trying to prevent just that! Either way, strengthening the muscles around your spinal column and in your core is a surefire way to keep your back healthy and strong.

Strengthening your back is also a great way to ensure your back stays safe during all different kinds of exercise, from weight training to running and every yoga move in between. Here are four moves that will help build a better back so you can stand tall—and pain free.

Here’s the plan:

  • Grab a yoga mat or head to soft ground, and go through each exercise once as listed.
  • Repeat the entire sequence 2 more times. It should take you less than 10 minutes.
  • For best results, add this to your workout 2-3 times per week.

Follow along in this quick video or check out the individual moves and their descriptions below!


Enter your email & get this article sent to your inbox.

    We won't send you spam. Unsubscribe at any time.

    1. Mid-Back Extension

    Chris Freytag demonstrating Mid-Back Extension

    A) Start lying face down on mat. Lift abs away from mat to engage them and slide the shoulders down the back. The head is lifted in a low hover. Your body is one long line.

    B) Using your back muscles and core, lift the chest away from the mat into extension as you exhale. Think of lengthening from the crown of the head.

    C) Inhale and return back down to the mat slowly getting longer through the spine as you return.

    Perform 10 reps

    Related: 12 Yoga Poses To Alleviate Back Pain

    2. Dolphin Dive

    Chris Freytag Demonstrating a Dolphin Dive

    A) Begin with your forearms on the floor with your arms and feet shoulder-width apart and your hip raised so that your body forms an inverted V.

    B) Dive forward, coming to a forearm plank. Keep abs tight and back from sagging. To finish the push-up, reverse the dive, raising your hips back up.

    Perform 10 reps

    3. Forearm Plank

    Chris Freytag Demonstrating A Forearm PlankA) Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.

    B) Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your abdominals engaged and try not to let your hips rise or drop.

    Hold for 30 seconds

    4. Reverse Tabletop Plank

    chris Freytag demonstrating a reverse table top plank

    A) Start seated with bent knees and feet on the floor directly under knees. Place hands behind your hips slightly wider than shoulders with fingers pointed towards your feet.

    B) Lift hips and torso off the floor and gaze up towards the ceiling keeping your neck relaxed. Keep your knees, hips, and shoulders parallel to the mat as you hold your plank.

    Hold for 30 seconds

    Did you like these moves? Pin them for later!  4 Moves For A Stronger Lower Back

    Exercise Form, Fitness, Pain + Recovery, Training Advice, Workouts

    Printed from GetHealthyU.com


    on Reply

    Thanks for sharing healthy post.

    on Reply

    Hi im iris i have multiple sclerosis Im doing pretty good got to work out to keep my body strong Any good idea on a ab excerise i gain weight cause im in the first stages of menopuse.....

      on Reply

      Hi Iris - yes, menopause can be a nuisance... Check out these articles that deal with the topic: https://gethealthyu.com/how-to-prevent-menopausal-weight-gain/ https://gethealthyu.com/balance-4-hormones-want-lose-weight/ https://gethealthyu.com/10-ways-deal-menopause-symptoms/

    on Reply

    Great exercises, I pinned them to my fibromyalgia and chronic pain exercise board, might be a little advanced for some of my readers and patients, but something to work toward! If you'd ever like a guest post on how to start exercising with fibromyalgia I'd be happy to tailor an article for your site. I've already written a few on this subject but can go into more detail specific to your level of exercise, which really is attainable with fibromyalgia, just takes a lot of patience. Cheers and thanks for the inspiration to get off the couch! -Medea

    on Reply

    Its a great post really!! Awesome move to get stronger low back. Thanks for sharing healthy post.

    (This will help us personalize your experience so that you can get the best advice possible from us!)
    Skip to content