7 Bold Exercises to Help Strengthen Your Back Muscles

It is important that one keeps the back and core muscles fully engaged. This is handy when it comes to holding up a nice body posture. It is always advisable that one should always exercise because regular exercising keeps annoying pains of the back at bay, and such pains can render us unable to undertake any serious tasks.

To prevent back pain, one needs to work on strength and flexibility. The spine and spinal muscles get lots of support from your core, and tightness or weakness in the glutes, hips, quads, and hamstrings will impact the muscles in the lower back, putting more strain on those muscles.

Below are some fun exercises that help to strengthen the back muscles:

Barbell Dead Lift

This is a back exercise that affects the whole posterior chain going down from the upper traps to the calves. When working out it is advised that one starts by lifting sets of less than six and after take a short break then you can go back to the deadlifts again.

However, it is advisable to go slow so that one’s muscles can fully adapt to the lifts. This exercise strengthens the entire structure of the bones and is one of the most recommended.


  • Approach the bar so that it is centered over the feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
  • Having set the feet and your grip, breathe, lower your hips and flex the knees until your shins contact the bar.
  • Look forward to your head. Keep chest up and back arched. Begin driving through the heels to move the weight upward.
  • Pull the bar back after it passes the knees aggressively, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar, bending at the hips and guiding it to the floor.

The Superman Exercise

This is another great exercise for your back and it mostly involves the lower back.

  • To begin, lie straight, facing down on the floor or exercise mat. Your arms should be fully extended in front of you.
  • Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.  Remember to exhale during this movement. (Note-When holding this position, you should look like superman when he is flying).
  • Slowly lower your arms, legs and chest back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions prescribed in your program.

The Bridge

This is an all-rounded back strengthening exercise that involves counteracting the nervous tension that is placed on the body mostly through sitting down the whole day. Practicing bridges consistently will:

  • Help get rid of back pain caused by sitting hunched over all day long
  • Bulletproof the spine for heavy or explosive movements
  • Strengthen the spinal muscles, which can prevent slipped discs
  • Give the entire front of your body an incredible stretch, resulting in extra endurance in sports and life
  • Work every single muscle in your back, as well as nearly every other muscle in your body

To start the bridge:

  1. Begin by lying on the back with both feet on the floor and the width of the hip slightly apart.
  2. Slowly loosen up the arms through the sides by slowly and gently wringing the gluteal muscles.
  3. Simultaneously lift the hips toward the roof, forming a very straight line going down from the knees to the chest area.
  4. The knees should remain parallel to one another.
  5. Hold up for about four or five counts, going back down again slowly.
  6. Aim for about fifteen repetitions.

The Front Plank Exercise

The plank exercise is associated with working the oblique and the abs while helping to strengthen the back, glutes, shoulders and the quadriceps at the same time.


Lie prone on a mat. Place forearms on the mat, elbows under shoulders, and legs placed together with forefeet on floor.


Raise the body upward, straightening the body in a straight line. Hold this position. Muscles are exercised isometrically. This exercise can also be performed with straight supporting arms in a pushup stance.

Movement can be made easier by angling body up on elevated platform or bench, and exercise can be performed on bent knees instead of forefeet. On the other hand, Exercise could be made more challenging with added weight like sandbags or a partner on hips or low back.

The Wall Slide

The wall slide exercise is advised by many physical therapists and is an excellent exercise for strengthening your muscles.

The procedure involves:

  • On a wall, stand with the back pressed to the wall; the back of your shoulder blades, butt and head should all be in contact with the wall.
  • The feet should be out in just about one foot from the same wall.
  • Take up your arms then revolve them up and about till the knuckles are touching the wall roughly at an ear level. This is considered as the initial point.
  • Maintain these contact points while sliding the hands over and up the head. Also, at the same time maintain the knuckles in touch with the wall.
  • This exercise works in about 3 sets each involving about fifteen reps
  • Ensure consistency.

(If keeping your back against the wall proves to be extremely difficult, you can move your feet further away from the wall and bend at the knees more, or you can do the same exercise while lying on the floor).

Leg Raise

This exercise utilizes the legs to help the back workout. It involves:

  • Lying on the stability ball while your face is down and the hips are just above the ball.
  • Place both hands in front of you and on the floor.
  • Lift the legs upward at the same time and as far as possible without any feeling of pain.
  • Maintain this position for about four seconds then slowly get back down.
  • This should be done for close to ten repetitions laying emphasis on the back.


A pull-up is a compound-pull-type exercise that works a large number of muscles in your back, shoulders, and arms at the same time. It is by far the easiest work out that is suitable for one’s back. Build on the exercise and place emphasis on the back muscles and strength.


Engaging in the above exercises will help strengthen your back muscles, giving you a strong back and keeping your body well-shaped and also in good health.