What are the Best Back Strengthening Exercises?

What are the best back strengthening exercisesBest Bach Strengthening Exercises






Why am I Strengthening My Back with Exercises?

The quick answer is active forms of back exercises are necessary to rehabilitate the spine and help alleviate back pain. Weak ligaments and muscles are unable to hold the spine in good alignment, causing pain or mild cramping. Back strengthening exercises are very important back pain remedies because they keep back muscles strong. So, if you have a pulled back muscle, it is important to seek out the advise of a therapist or doctor to show you what exercises you should do. 

Why Stretch for Back Pain?

An upper and lower back muscle stretch is important because soft tissue restriction in the back can increase stress and restriction in the spin which can increase neck or back pain. When stretching, wear loose clothing to allow for easy movement and move into each position slowly to prevent pain.  Sometimes, back muscles when injured can go into spasms. Stretching and the use of modalities such as ice and reduce spasms in the back muscles. 

McKenzie Back Exercises

The McKenzie back exercises are specific exercise movements whose functions use spinal positioning to treat Herniated or "bulging" discs. Core-strengthening exercises are also important to maintaining a strong back and reduce back pain. Specific exercises include: 

  1. Double Knee to Chest Example of Double Knee to ChestDouble Knee to Chest Exercise
  2. Lower Trunk RotationExample of Lower Trunk RotationLower Trunk Rotation Exercise
  3. Supine MarchesExample of Supine MarchesSupine March Exercise
  4. BridgeExample of BridgeBridge Exercise
  5. Prone Opposite Arm/Leg LiftExample of Prone Opposite Arm/Leg LiftProne Opposite Arm and Leg Lift
  6. Quadruped Opposite Arm/Leg LiftExample of Quadruped Opposite Arm/Leg LiftQuadruped Opposite Arm and Leg Lift
  7. Modified PlankExample of Modified PlankModified Plank Exercise 


If you are still experiencing pain, JOI offers a Spine Center where our therapists provide the expertise for the treatment that you need.  If you have lower back and hip pain, give us a call at JOI-2000. 


By Ehren Allen PT PT, Manual Therapist 


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