Exercises to Strengthen Your Back

Exercises to Strengthen Your Back

Tighten Tummy (transverse abdominal)

  • Relax on your back with your knees bent. Breathe in and out.
  • Breathe out and pull your tummy in.
  • Breathe and hold your tummy in for 10 seconds.
  • Relax and then repeat 10 times.
Woman lying on back, squeezing tummy
Bent Knee Fall Outs
  • Lie on your back with your knees bent. Breathe in and out.
  • Breathe out and tighten your tummy to support your back. You may want to rest your hand on your tummy to remind you to keep it pulled in.
  • Keep breathing but keep your tummy tight and lift one leg with your knee bent so your knee is facing the ceiling.
  • Lift the other leg slowly to the same position and hold for 5 to 10 seconds.
  • Then lower one foot to the floor and then the other.
  • Relax and repeat 10 times.
Woman lying on back with knees bent, one leg raised up

Bridging

  • Lie on your back with your knees bent and arms at your sides. Breathe in and out.
  • Breathe out and tighten your tummy to support your back.
  • Keep breathing and keep your tummy tight and lift your buttocks off the floor.
  • Hold and then lower your buttocks to the floor.
  • Repeat 10 times.
Woman on floor face up, lifting bottom off ground

Side Clam (hip abduction and external rotation on side)

  • Lie on your side with your hips, knees and feet straight over each other and your knees bent 45 to 60 degrees. Support your head with your arm.
  • Pull in your tummy and straighten your spine while you keep your breathing relaxed.
  • Keep your feet touching and slowly lift the top knee towards the ceiling. Do not let your hips roll back.
  • Hold for 5 to 10 seconds and then lower the leg.
  • Repeat 10 times. Then roll to the other side and do this exercise again.
Woman lying on her side, lifting one knee to open legs
Elbow Press Up (lumbar extension)
  • Lie face down with your legs out straight behind you. Your arms should be at your sides with your elbows bent and your hands by your face.
  • Push up to your elbows but keep your hips on the floor.
  • Hold and then lower back down.
  • Repeat 10 times.
Woman lying on stomach, pushes up on elbows to raise head

Wall Slide (quarter squat)

  • Stand with your back against the wall and your feet shoulder width apart.
  • Slide down the wall until your knees are bent 30 to 45 degrees. Do not bend your knee deep enough to cause pain.
  • Hold for 5 to 10 seconds and then straighten your knees to push you back up.
  • Relax and then repeat 10 times.
Man with back against wall, sliding part way down

© 2012 – July 1, 2019. The Ohio State University Wexner Medical Center.

This handout is for informational purposes only. Talk with your doctor or healthcare team if you have any questions about your care. For more health information call the Library for Health Information at 614-293-3707 or email: health-info@osu.edu.