15 Best Exercises to Strengthen Your Back At Home

If you’re one of the 80% of adults who suffer from back pain at some point in their lives, you know how debilitating it can be.

Back pain can make it difficult to get out of bed in the morning. It can also prevent you from playing with your kids.

The good news is that back-strengthening exercises can reduce back pain and prevent future injuries. Strong back muscles provide essential support for your spine, improving posture and stability.

In this post, we’ll tell you the top 15 exercises from physical therapists and fitness experts to strengthen your back.

These exercises can be done at home with little equipment, so you can easily add them to your weekly workout routine. They target all the major muscle groups, including the lower back, middle back, and upper back.

With consistency, you’ll stand taller, feel less pain, and have more freedom to do activities you love.

Let’s get started!

Workout That You Need To Strengthen Your Back

You should know that every exercise you do has a specific purpose and affects your body differently.

Regarding your back, you’ll find people suggesting various workouts, but you have to pick what works best for you.

Here, we will discuss some of the easier and simplest back workouts you can try to strengthen and have flexibility in your back.

1. Flexibility-Based Workout

To maintain a healthy back, flexibility holds equal importance to strength. Flexibility training extends beyond basic stretching to enhance the range of motion and prime muscles for movement. These workouts boost spinal flexibility and overall mobility.

Dynamic stretches like the Cat-Cow promotes spinal mobility and rotation to loosen the upper and lower back.

These exercises improve the ease of movement for daily activities like bending and twisting.

2. Strength-Based Workout

A strong back is important for everyone, not just fitness enthusiasts. It helps you do daily tasks without feeling pain or tired.

Strength workouts work on the muscles that support the spine to make you stronger and more able to deal with any physical challenge.

You not only become stronger, but also have better mobility and capacity to manage loads like groceries, children, or furniture. It leads to better posture, less pain, and more confidence to live an active lifestyle.

These workouts include exercises like deadlifts, pull-ups, and rowing.

Best Exercises to Strengthen Your Lower Back

These exercises should be performed slowly and with control to avoid injury.

When performing strengthening and flexibility exercises, breathe naturally and without holding your breath; exhale during exertion and inhale during relaxation.

1. Bridge Pose

This workout is a great starting point for beginners looking to strengthen their back, glutes, and core. It’s simple to do and highly effective.

As a fitness trainer, I’ve seen this exercise help many beginners improve their posture and ease lower back discomfort. It’s an excellent move for targeting the butt, hamstrings, and lower back while building core stability.

If you’re new to working out or managing chronic low back pain, this exercise is perfect. Bridge Pose is low impact and designed to strengthen your muscles without causing strain.

How To Do

1. Lie face up on the floor, with your knees bent and feet flat on the ground.
2. Keep your arms at your side with your palms down.
3. Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
4. Squeeze those glutes hard and keep your abs drawn in, so you don’t overextend your back during the exercise.
5. Hold your bridged position for a couple of seconds before keeping back down.

2. Plank

The plank is a brilliant bodyweight exercise that helps you develop your core’s strength and stability. Your muscles are exercised isometrically. Perfect for the upper back, lower back, abs, and hip area.

A study highlighted that high-intensity plank exercises significantly improved various physical fitness parameters such as muscle strength, endurance, flexibility, and cardiopulmonary fitness over a four-week period.

Various plank variations exist, including the forearm plank, side plank, and modified planks on unstable surfaces. Each variation targets different muscle groups and can be used to progress difficulty levels.

The most common plank is the forearm plank, which is held in a push-up-like position, with the body’s weight borne on forearms, elbows, and toes.

How To Do Plank

• You need to start by laying on your time and then get into the push-up position.
• Once you reach that phase, you have to hold this pose while making sure your back is straight and you are keeping your abs tight.
• Hold this position for a set amount of time.
• Then do 3-4 more sets.

3. Dead Bug

The dead bug exercise is popular for building core strength and stabilization. It helps build a solid, stable foundation that protects the spine and allows for greater ease in everyday athletic movements, such as moving heavy objects, walking up hills, and throwing.

This move also helps prevent and relieve back pain by protecting your lower back.

How To Do

1. Lie face up with your arms extended toward the ceiling and your legs in a tabletop position.
2. Slowly extend your right leg out straight, and simultaneously your left arm overhead.
3. Keep your butt squeezed and your lower back pressed into the floor.
4. Bring your arm and leg back to the starting position.
5. Repeat on the other side, extending your left leg and your right arm.

4. Bird Dog

The bird dog may not seem like a common exercise, but make no mistake, it’s actually an effective and often used movement to develop stability, strengthen the core, improve shoulder mobility, and more.

It strengthens the core—more specifically, the abdominal, oblique muscles, lower back, butt, and thighs.

A 2016 issue of Rehabilitation Research and Practice examined four classic rehabilitation exercises, including bird dogs. Compared to the other three moves in the study, the bird dog made muscles less tired but still helped strengthen the abdominal and back muscles.

How To Do

1. Get on your knees and place your hands on the floor in front of your body at shoulder width.
2. Keep your spine in a neutral position and contract your abs and lift one hand and the opposite knee slightly off the floor.
3. Now extend your arm and leg all the way out. Try to form a straight plane from your hand to your foot.
4. Hold this position for about 10 seconds and then return to the starting position. Repeat the exercise with the other side. Repeat the exercise alternately.

5. Good Morning

The Good Morning exercise is a beginner-friendly move that strengthens your hamstrings, glutes, and lower back while improving posture.

It is known as a good morning because of the movement in the erector spinae which resembles the rise out of bed to stretch.

The erector spinae muscles of the lower back work isometrically to keep the spine in an extended position, while the hamstrings and gluteus maximus work isotonically to perform hip extension.

How To Do

1. Stand up straight with your feet shoulder-width apart and a slight bend in the knees. Place your hands behind your head, such as when doing a sit-up or hold a stick on your back.
2. Keep your knees slightly flexed and your back and neck neutral.
3. Slowly bend forward at the hip, sending your hips back as if you were closing a door with your butt. Keep the spine straight during this movement.
4. Keep bending forward until your upper body is almost parallel to the floor. Engage your core to help stabilize the movement.
5. Hold for a brief period, then return to the starting position.

Exercises for Upper Back Strength

6. Pull-Up

Pull-ups are a highly effective upper-body exercise that primarily targets the muscles of the back, shoulders, and arms. They are widely recognized for their role in building strength and improving overall fitness

Beginners often find pull-ups challenging, but consistent practice can yield impressive results. Start with assisted pull-ups using bands or machines, progressing to unassisted reps as you build strength.

A 2019 study highlights the pull-up’s effectiveness in improving functional upper-body strength.

How To Do

1. Grab a pull-up bar with your hands positioned shoulder-width apart and use an overhand grip.
2. Hang from the bar with your arms fully extended.
3. Pull yourself up by squeezing your shoulder blades together and contracting your lat muscles.
4. Hold the contraction at the top for a second before slowly lowering yourself back to the starting position.

7. Resistance Bands Lats Pulldown

The resistance band lats pulldown can be done anywhere, so it’s a good option for home workouts or while travelling.

It is a compound exercise that engages multiple muscle groups of the back, specifically the latissimus dorsi (lats) and teres major.

How To Do

1. Attach the resistance band to a sturdy anchor point above your head, such as a door frame.
2. Stand facing the anchor point and grasp the resistance band with an overhand grip.
3. Step back to create tension in the band. Engage your core and slightly lean back.
4. Pull the band down towards your chest. Squeeze your shoulder blades together at the end of the movement.
5. Slowly release the tension and return to the starting position.

8. Resistance Band Pull Apart

The resistance band pull-apart is a simple yet powerful exercise to strengthen your upper back, shoulders, and improve posture. It’s work your rhomboids, rear delts, and traps.

A study investigates how different hand positions (palm up, neutral, palm down) and movement directions (diagonal up, horizontal, diagonal down) during resistance band pull-apart exercises affect the activity of shoulder muscles.

• Palm Up: Increased activity in the infraspinatus and lower trapezius.
• Palm Down: Increased activity in the upper trapezius and posterior deltoid.
• Diagonal Up: Generally resulted in higher activity for upper, middle, and lower trapezius muscles compared to horizontal or diagonal down directions.

How To Do

1. Stand tall, with your feet about as wide as your shoulders.
2. Hold the exercise band in front of you, like you’re about to give someone a hug, but a little than your shoulders.
3. Now, squeeze your shoulder blades together as if you’re trying to touch them. At the same time, open your arms out to the sides, pulling the band apart.
4. Slowly bring your arms together and keep the tension in the band.

9. One Arm Dumbbell Row

One arm dumbbell rows are a strength exercise that works your back muscles, specifically targeting your lats, rhomboids, and traps.

This exercise can be done with a single dumbbell that helps to work on each side independently, thereby providing better muscle isolation and a longer range of motion.

How To Do

1. First, stand with your feet about shoulder-width apart. Then, grab a dumbbell in one hand and ensure a good, comfortable grip.
2. Next, bend your knees slightly and then bend forward at your hips. Keep your back nice and straight, almost like a tabletop, and parallel to the floor.
3. Now, take your free hand and place it on a flat bench or even the ground for support. This is going to help you stay stable.
4. Keep your elbow close and pull the dumbbell towards your side. Focus on squeezing your back muscles at the top, as if trying to touch your elbow to your side.
5. Then, slowly lower the dumbbell back down to where you started.

10. Renegade Row

The renegade row is a full-body exercise that targets the primary muscle groups of the lats, shoulders, and core while also engaging the triceps, biceps, and legs.

It is a variation of the traditional plank exercise that adds resistance by incorporating a rowing movement with dumbbells.

You can increase the intensity of this exercise by trying renegade row push up.

How To Do

1. Take a plank position with a pair of dumbbells placed on the floor underneath your shoulders.
2. Engage your core and maintain a neutral spine.
3. Start the exercise by lifting one dumbbell up to your chest.
4. Keep your elbow close to your body.
5. Lower the dumbbell back down to the starting position.
6. Perform the row with your other arm, this completes one repetition.

11. Dumbbell Deadlift

The dumbbell deadlift is particularly effective for hypertrophy, or muscle growth, due to the high-stress and mechanical tension it places on the muscles involved.

It activates multiple muscle groups simultaneously, including the glutes, hamstrings, quads, lats, traps, and lower back

If you have back pain, be cautious with the dumbbell deadlift. Incorrect form, such as rounding your back or overextending, can worsen pain or lead to injury. Start with light weights and consider using a mirror or trainer to check your posture.

How To Do

1. Place a dumbbell in front of you. Grab the dumbbells with each of your hands.
2. Remember to keep your back straight as possible and contract your back and hamstrings.
3. Raise the dumbbell from the ground using your hamstrings and glutes.
4. You should keep your legs slightly bent, your back straight, and your head looking up.
5. Raise it to the point where your body is erect. Do not hyperextend your body as the weight shifts to the lumbar spine.
6. Hold the dumbbell for a moment at the top of the lift.
7. Now, lower the dumbbell slowly at a steady pace by bending at the hips first and then at the knees, and let the weight almost touch the ground for a moment before you begin the next rep.

Know More: 10 Best Dumbbell Back Exercises To Build Mass And Strength

Exercises To Improve Back Flexibility and Strength

A flexible spine is essential for a strong back. When your spine is flexible, it can move through a full range of motion, which helps to keep your muscles and joints healthy. It also helps to reduce your risk of injury.

There are many exercises that you can do to improve your spine flexibility. Here are some of the most effective exercises.

12. Cat-Cow

The cat-cow exercise is a spinal mobilization exercise that helps people “loosen” their spine. It improves movement of your lower back.

The Cat-Cow stretch is a gentle flow between two poses that warms the body and improves spine flexibility. It stretches the back and neck and softly stimulates and strengthens the abdominal organs.

This exercise also opens up the chest, encouraging the breath to become slow and deep.

A study has shown that Cat-Cow yoga can reduce chronic low back pain.

How To Do

1. Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
2. As you inhale, arch your back and lift your head and tailbone towards the ceiling.
3. As you exhale, round your back and tuck your chin towards your chest.
4. Continue alternating between the cat and cow positions for 10–15 repetitions.

13. Knee to Chest

This is another simple yet effective workout. Knee-to-chest stretches can help elongate the lower back muscles, relieving tension and pain.

This should be performed with one knee at a time rather than two knees.

I find this exercise great for easing tightness in my lower back, especially after long periods of sitting. It’s also very beginner-friendly and can be done anywhere.

If you experience any discomfort, always listen to your body and modify the stretch accordingly.

How To Do Knee to Chest

1. First, lie down flat on your back. Make sure your body is straight and your arms are at your sides comfortably.
2. Now, let’s start with your right leg. Bend your right knee and bring it towards your chest. Use your hands to help guide it closer gently. Don’t force it; go as far as feels comfortable.
3. Hold this position momentarily and feel a stretch in your lower back and hip.
4. Then, slowly and carefully, return your right leg to the starting position, lying flat on the ground.
5. Now, repeat the same steps with your left leg. Bend your left knee, bring it towards your chest using your hands, hold it briefly, and then return it to the ground.
6. That’s one rep! You can alternate legs like this for the desired number of repetitions. Remember to breathe normally throughout the exercise.

14. Lying Bent-Knee Twist

The Lying Bent-Knee twist is a bodyweight exercise that strengthens the obliques and back muscles.

This exercise can act as a stretch, but the main purpose is to stabilize your core and strengthen your obliques. In everyday life, your posture will benefit from this antidote to sitting and hunching overwork.

How To Do

1. Lie on your back on the floor or mat with arms extended to the sides to keep your body stable during the exercise.
2. Raise and bent legs at a 90-degree angle, so thighs are vertical and lower legs are horizontal.
3. Next, slowly lower both bent knees to one side, towards the floor. Keep your shoulders flat on the ground. You should feel a stretch in your lower back and obliques. Don’t force it; just go as far as it feels comfortable.
4. Hold this position for a moment.
5. Then, slowly and carefully, return your knees to the starting position, pointing straight up.
6. Repeat the same steps and lower your bent knees to the other side.

15. Abdominal Breathing Maneuver

Strong abdominal muscles help support the spine and keep the hips properly aligned. Weak abdominal muscles can lead to poor core strength, which can ultimately cause back pain.

The Abdominal Breathing Maneuver might look hard, but so far, it’s the simplest workout that builds core strength without taking a lot of effort.

Learning controlled, diaphragmatic breathing benefits everyone and is also a good stress-relief technique.

How To Do

• You will start by laying down on your back while your back is straight.
• Now, inhale the air till you feel your belly filled with air and you feel the tension.
• Now, hold it and when you exhale, make sure to draw the belly button towards the spine.

Conclusion

Most people get their back workouts wrong. They focus on either strength OR flexibility, missing the bigger picture.

The fix? Your back needs a complete system – like a 3-in-1 approach covering strength, mobility, and function. Think of it like maintaining a car – you need all parts working together, not just the engine.

The key is to start young. Don’t wait for pain to occur. Early training helps your body adapt and creates a “stronger back” that manages daily activities effortlessly.

References

1. James Rainville, Carol Hartigan, Eugenio Martinez, Janet Limke, Cristin Jouve, Mark Finno: Exercise as a treatment for chronic low back pain. PMID: 14749199 DOI: 10.1016/s1529-9430(03)00174-8
2. A Murtezani, H Hundozi, N Orovcanec, S Sllamniku, T Osmani: A comparison of high intensity aerobic exercise and passive modalities for the treatment of workers with chronic low back pain: a randomized, controlled trial: PMID: 21602759
3. Rahman Shiri, David Coggon: Exercise for the Prevention of Low Back Pain: Systematic Review and Meta-Analysis of Controlled Trials: American Journal of Epidemiology.
4. Suh, Jee Hyun MD; Kim, Hayoung BS; Jung, Gwang Pyo MD; Ko, Jin Young MD; Ryu, Ju Seok MD, PhD: The effect of lumbar stabilization and walking exercises on chronic low back pain.
5. Manniche C, Lundberg E, Christensen I, et al. Intensive dynamic back exercises for chronic low back pain: a clinical trial. Pain 1991;47:53–63.
6. Hartigan C. Exercise-based therapy for low back pain. https://www.uptodate.com/contents/search. Accessed April 19, 2023.
7. Spine conditioning program. American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/recovery/spine-conditioning-program/. Accessed April 19, 2023.

Disclaimer

This article provides general information about back-strengthening exercises. It is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have any health conditions.

Only perform exercises after getting clearance from your doctor, and stop if you feel pain. The author is not liable for any injuries resulting from the exercises in this article.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.