Bringing Strong Back

6 exercises for a strong back

Your mother was right (as usual) when she would tell you to stand up tall and donโ€™t slouch. A woman with her shoulders down and her back straight shows confidence, strength and beauty. Strong back muscles are essential for good posture. The upper back muscles are used in pulling your shoulders down and back and helping you stand tall instead of hunched over. Good posture is also the easiest and fastest way to lose 10 pounds! Then thereโ€™s the added benefit of looking great while wearing halter tops and backless dresses. A strong back can be very sexy!

Not only is a strong back eye appealing, it is also an injury preventer. Low back pain is the number one diagnosis that physical therapists see every day. Sitting too much during the day combined with poor posture is an injury waiting to happen. Having a strong back will also make your day to day life easier and less strenuous. Carrying groceries, gardening and lifting your children will seem easier.

It’s time we are bringing strong BACK!

Last fall when, I injured my L5 and SI Joint, it was a wake up call about just how important a strong back is.

Incorporate these five back exercises into two to three days of your week. Along with additional exercises that target the rest of your body plus cardio and a healthy diet and you will have a strong, beautiful back in no time at all.

For this workout you will need:

  • A resistance band
  • A yoga mat or towel
  • Stability ball

Bringing Strong Back Workout

Bent Over Row

  1. Hold onto either end of a resistance band, and step onto the middle of it with both feet, so your ankles are directly underneath your hips. Lean forward, bending at the hips with a slight bend in your knees.
  2. Keep your back parallel to the floor, and let your arms hang down. From here, pull both elbows up so they’re in line with your torso. Be sure to keep your elbows in and pointed upwards. Then slowly lower your hands back to the starting position to complete one rep.
  3. Complete three sets of 12 reps.

*For an added challenge, add a dumbbell in each hand.

Standing Reverse Fly

  1. Stand with your feet shoulder-width apart, keeping a slight bend in the knees. With straight arms, hold the resistance band in front of you with your hands slightly lower than your shoulders.
  2. Pull your abs in tight as you open your arms out to the sides, focusing on the shoulder blades squeezing together. Slowly return your arms back to starting position.
  3. Do three sets of 12 to 15 rep

Back Extension on Stability Ball

  1. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you, toes on the floor about shoulder-width apart.
  2. Lower your torso down with your hands behind your head โ€” basically you are wrapping your upper body around the ball.
  3. Lift your torso up until you form a straight line with your hips and legs.
    Lower back down to complete one rep.
  4. Do three sets of 12 reps.


  1. Stand with your feet hip-width apart and your arms at your sides, stand on the resistance band and hold an end in each hand.
  2. Start with your shoulders relaxed, and as you exhale, shrug them up toward your ears. Hold the position for a few seconds before relaxing your shoulders as you inhale.
  3. Do three sets of 12 reps.


  1. Lay belly down on the mat. Extend your arms above your head. Legs are straight.
  2. Lift your upper back and legs and hold for five seconds, squeezing your glutes. Lower back down.
  3. Do three sets of 12 reps.

This workout can easily be done at home or a gym.

29 comments on “Bringing Strong Back

    1. I thankfully didn’t have any back ailments with or after my twins were born. But I do know a ton of friends who did have complications. Those babes take a toll!

  1. Yes yes yes! this is so important, and I am only just learning how important as I build my true “core” from my experience at UVA. I always neglected my back, but it is so important, and when you do it right, you notice the difference. Thanks for sharing, and reminding me I am making the right choice ๐Ÿ™‚
    Tina Muir recently posted..#RacetotheAltar Cake Testing and Menu SelectionMy Profile

  2. Great exercises. I do a lot of supermans, but I think yoga has really made my back strong and balanced. My dad has spinal stenosis, and I see how much he suffers–my goal is to prevent some of that by strengthening the supporting muscles around my spine!

    BTW, my mom always told me lifting weights would give me big muscles. Umm, no, not so much…
    Wendy@Taking the Long Way Home recently posted..Motivation!My Profile

    1. Yoga definitely helps with all of the back. It’s great for strengthening, stretching and easing back pain (if you have it). And BTW – my mom said I’d get worms for eating raw cookie dough. Hasn’t happened yet!

    1. I think we are all guilty of the slouch at the computer. It’s the natural thing to do. I try to sit on a stability ball when I’m typing whenever I can. It’s a little harder when the kids are around. They think it’s play time!

  3. I love to do back work, and it’s my favorite track when teaching a barbell workout. And, as you said, it’s so important. People forget that the core is not just the front but the back, too, and strong abs are only good by being balanced with a strong back. Thanks for sharing!
    Kimberly @ Healthy Strides recently posted..A Day in FoodMy Profile

  4. Pingback: Bean Bytes 130
  5. The exercises that you provide, are they all to better improve the spin, shoulder, and more of the back area of the body? I ask that because of the situation that my daughter’s in at the moment. It looks like she would need a sports medicine doctor to check her out for rehab ever since she fell of the balancing board at her gymnastics class.

  6. Often the reason we have back pain is because we do not strengthen it enough for the type of loads we put on it. When we are sitting, standing, lying down, or walking we are applying pressure on our back. In order for us not to feel that pain we need to keep our back strong like any other muscle the stronger it is the more work it can take.

  7. Having a strong back is indeed important for your health. Strengthening it is a good way to alleviate back pain too, while also helping you have a lesser injury when you end up hurting yourself. My family has a genetically bad back, so we always need to be exercising it.

  8. I love the idea of using a stability ball to help strengthen your back. The back extension you describe sounds like it would be a good way to strengthen the lower back, and even the core muscles. Another exercise that I love to do with my medicine ball is lay on it with my back on the ball, and try to relax. It is like a supported back bend, but it works wonders for my chronic back pain.

Comments are closed.