5 Exercises That Will Strengthen Your Back

Say goodbye to back pain with these simple moves that target your core, glutes, and hamstrings.

The key to relieving and preventing lower back pain? A strong support system.

We’re not talking about a team of doctors, massage therapists, or your family and friends. All of those people are certainly valuable, but the best support system of all consists of the major muscle groups that surround and support your spine: your core, glutes, and hamstrings. These muscles are all important on their own, but they link up help control total-body strength, stability, and function and to take pressure off of your spine.

Unfortunately, these muscles are also prone to losing strength over the years, especially if you spend a lot of time sitting or hunched over a computer, tablet, or phone screen.

The solution: Add the exercises below into your weekly routine. They strengthen all the essential muscles for a stable, pain-free lower back.

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How to Use These Back Exercises

You can pick three or four of these exercises to add to your normal strength-training workout, or do one set of all five exercises in order as a part of your warmup ahead of a cardio workout. The latter approach will help activate your core, glutes, and hamstrings and prepare your body for safe exercise.

As always, safety is key. Get your doctor’s OK before beginning a new exercise program. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition (including osteoporosis and arthritis), balance issues, or injuries, talk to your doctor about how you can exercise safely.

Ready to get started? Here’s how to perform each exercise.

Recommended reading: 9 Top Questions About Lower Back Pain, Answered

Exercise #1: Standing Pelvic Tilt

Do 10 to 12 reps

How to do it:

• Stand with your feet shoulder-width apart and toes pointing forward.
• Bend your knees slightly and draw your belly button in and down as though you were putting on a tight pair of pants.
• Pause briefly, then release. That’s one rep.
• Perform 10 to 12 reps total.

Make it harder: Do the exercise on the floor, as shown.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Flatten your lower back against the floor by tightening your abdominal muscles and bending your pelvis up slightly.
• Hold your low back to the floor for three to five seconds, then release. That’s one rep.
• Perform 10 to 12 reps total.

Recommended reading: Why Your Pelvic Floor Deserves Your Attention

Exercise #2: Modified Bird Dog

Do 10 to 12 reps each side

How to do it:

• Bend over and place both hands on the seat of a sturdy chair so they’re directly under your shoulders.
• Keep your neck and spine straight and knees slightly bent.
• Brace your abdominals and lift one arm and opposite leg until they’re in line with your spine.
• Pause, then return your hand and foot to the starting position. That’s 1 rep.
• Do 10 to 12 reps.
• Switch sides and perform 10 to 12 reps with the opposite arm and leg.
• Repeat 2 to 3 more times with each side.

Make it harder: Do the exercise from an all-fours position on the floor. Be sure to brace your abdominals to help prevent your back from arching.

Recommended reading: Building Core Strength: The SilverSneakers Guide

Exercise #3: Glute Bridge With Roll Down

Do 10 to 12 reps

How to do it:

• Lie on your back with knees bent, feet flat on the floor about hip-width apart, and heels a few inches away from your buttocks.
• Press your arms into the floor for support, and brace your core to minimize the arch in your lower back.
• From here, push through your heels and squeeze your glutes to lift your hips up until your body forms a straight line from your knees to shoulders. As you get stronger, focus on getting your shins as close to vertical as you comfortably can at the top of the movement.
• Pause, then slowly roll back down, lowering one vertebra to the floor at a time, starting with your back and ending with your hips. That’s one rep.
• Perform 10 to 12 reps total.

Love these exercises and want more? Try this FREE SilverSneakers On-Demand Workout: Morning Back Strength Routine for Seniors

Exercise #4: Cat-Cow

Do 10 to 12 reps

How to do it:

• Start on all fours with your hands below shoulders and knees below hips.
• Gently round your back up toward the ceiling (like a cat) while tucking your chin toward your tailbone.
• Then reverse the movement by arching your back (think about a cow) while lifting your hips and head. That’s one rep.
• Continue alternating for 10 to 12 reps total, holding each position (cat and cow) for a few seconds.

Make it easier: Try the Standing Cat-Cow shown here.

Exercise #5: Seated Hamstring Stretch

Hold for 30 seconds each leg

How to do it:

• Sit or stand tall, and shift your weight to your right leg.
• Extend your left leg in front of you with your toes up and your heel on the ground.
• Keep a slight bend in your right knee, and place your hands on your right thigh or your hips.
• From here, keep your chest lifted as you hinge forward slightly at your hips to feel a stretch in the back of your left thigh.
• Hold here, and then repeat on the other side.

Make it harder: Try the stretch on the floor using a yoga strap, beach towel, or resistance band. You can also do it without any equipment at all, gently pulling your raised leg toward your chest with your hands.

How to do it:

• Lying on your back, raise your left leg and place the center of your strap or band around the arch of your left foot.
• Keeping your right leg on floor (straight or bent, whichever works better for your body), slowly extend your left leg toward the ceiling, or as high as you comfortably can. Don’t yank on the strap or allow your right leg to lift off the floor.
• Hold for 30 seconds, breathing deeply, then repeat on the other side.

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