The Best Back Exercises

The human body undergoes a lot of wear and tear, and the back is one of the body’s areas that endure a large portion of strain. Strengthening the lumbar muscles by performing specific exercises can provide better support for the spine and protect the back against injury. Today, the board-certified spine doctors at The Spine Institute Center for Spinal Restoration are going to share their favorite back exercises.

1. Modified Plank

In this version of the plank, the individual lies on his or her abdomen with the feet flexed and the knees together. With the elbows a few inches from the shoulders, the body is lifted by pulling the hips up, and the toes, knees, elbows and fingertips are left touching the floor.

2. Pelvic Tilt

This exercise is done by lying on the back with the knees bent and the arms laying along the sides of the body. The abdominal muscles are then tightened while pressing the lower back against the floor.

3.Knee to Chest

This exercise is performed laying on the back. The hands are wrapped around a knee, and while the leg is bent, it is pulled up toward the chest. This should be performed five times by alternating each leg and holding the position for 15 seconds.

4. Hip Rolls

With the knees bent and the individual laying on his or her back, the legs are kept together and allowed to slowly roll toward the floor on one side. The position is held for about 10 seconds before the knees are brought back to center, and the exercise is performed on the other side. Each set should be performed three times.

5. Swimming

Swimming provides an excellent workout for the whole body including the back. It strengthens the muscles that support the spinal column, the hips and the abdomen, and the supportive nature of water allows for muscle strengthening with a decreased risk of injury.

To learn more about exercising your back, visit our website at or reach out to us directly at 310-828-7757. Our team of spinal specialists and world-class surgeons can answer any questions you may have about back pain and can also offer treatment options if you are living with acute or chronic pain.