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Back Exercise

Back Exercise is an important part of your regular exercise regime and done correctly can help you minimise problems through back pain. With back exercise it is especially important to make sure that you do not over exert yourself, and warm up thoroughly before exercise.

Wall Slides are a great way to strengthen your back (along with hips and leg muscles).

  • Stand with your back against a wall and feet shoulder-width apart.
  • Slide down into a crouch with knees bent to about 90 degrees, keeping within your comfort zone.
  • Hold in this position for four or five seconds.
  • Slowly slide back up the wall to the starting position.
  • Repeat the exercise 5 times initially and build up repetitions as you become stronger.

Leg Raises
Leg Raising exercises are a great way to get back muscle exercise. Check these pages out for the individual exercises.

Front Leg Raise
Rear Leg Raise
Side Leg Raise

Back Leg Swing
There is no better exercise to strengthen the lower back, and if done gently is a very low impact exercise.

  • Stand behind a chair with your hands resting on the back of the chair (this will help you balance during the exercise).
  • Lift one leg back out behind you while keeping both legs straight.
  • Slowly return to the start position.
  • Repeat the exercise for a further four repetitions.
  • Repeat the exercise using the other leg. You can build the number of repetitions as you become stronger

Reduce Back Strain


There are a couple of exercises to do to help you decrease the strain on your back. The first is the backward bend.

Backward Bend
  • Stand with your feet slightly apart.
  • Place your hands in the small of your back and straighten your legs, keeping the knees straight throughout the exercise.
  • Bend backwards at the waist as far as as is comfortably possible and hold the position for one or two seconds.
  • Return to the starting position.
  • Repeat the exercise for a further four repetitions.

Knee Raises

  • Lie on your back with your knees bent and feet flat on the floor.
  • Throughout the exercise keep the base of your spine pushed down onto the floor.
  • Raise your knees toward your chest.
  • Place both hands under your knees and gently pull your knees up towards your chest.
  • Keep your head and shoulders on the floor.
  • Do not straighten your legs as you lower them.
  • Start with five repetitions, and increase the number as you become stronger.

As these exercises are done mostly on the floor why not take a look at getting an exercise mat to make your exercise more comfortable and lower the impact on your joints.

There are many more great exercises on our Exercise at Home page. Also why not check out what Exercise Equipment is available.

Choose another Exercise.