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Best stretching exercises for strengthening your back

Updated on May 3, 2015

In general, back injuries are one of the most common debilitating problems in the whole population. Just to prove my point, how often you have less exaggerating back pain, pulling or damage, which is, involved in the regular day-to-day life and is rather uncomfortable? I am betting a couple of times at least (if not, you were very lucky!).

You see, the problem with a back injury there really is not the way to work around it. With just about any other body part injured, you can find at least one way to be comfortable and continue to perform tasks, but with a back injury, simply standing may cause pain, bending certainly causes pain, sitting causes pain, and establishing the causes of pain is just inevitable.

With this in mind, it is not difficult to understand the importance of avoiding back injuries and weakness. In fact, just learning some basic techniques for lifting safely, carrying out regular back strengthening exercises and stretches for flexibility, you can create a stronger more elastic back that will be much more durable and can withstand and avoid the injury in a much better way. The importance of a strong, supple back can never be overstated.

Now comes the use of different exercises – some are those that involve the use of weights and some are those that do not. There are several stretching exercises that are all very well for the development and maintenance of a healthy back.

Strengthen your back
Strengthen your back
Back strengthening and stretching exercises chart for curing backache
Back strengthening and stretching exercises chart for curing backache

A simple exercise for stretching your back

Of course, there are several muscles in the back and I will take you through exercises that hit each of those muscles but it is fair to say that most of the people suffer back problems in the lower lumbar region, so we can start from here.

Before doing any weight training on the back, I would recommend you to do some rudimentary strengthening and stretching exercises for the back.

Stretching the back is easy and comfortable. In a standing position with both feet together, slowly and steadily draw down your arms to try to touch the feet while keeping the knees straight. Never, never, never bounce or give a jerk, as this is very dangerous for the spine. All movements that involve the back must be smooth and controlled, so that they do not hurt.

Perform this workout once a day, each time trying to get a bit lower and a little closer to your foot. Do not worry if you have major problems with flexibility in the initial phases because when I tried this exercise for the first time, I thought that I cannot do it because it feels as though it will strain or pull our leg muscles or something but believe me, do this and keep doing because these are very beneficial. People often try this exercise for the first time and then give up believing that they will never be able to touch their feet. To get an inch closer every day, it is all going to add up in the overall stretching on your back and leg muscles.

Moreover, this exercise can be performed by sitting on your butt with your legs straight out in front of you.

Stretch your back like this to be flexible and active.
Stretch your back like this to be flexible and active.
Back stretching is really beneficial. Do it
Back stretching is really beneficial. Do it
Stretch your lower back like this
Stretch your lower back like this

A simple exercise for strengthening your back

Once your back becomes more flexible with the above exercise, I would recommend using the following simple technique to build some strength in your lower back as well as flexibility in the opposite direction:

Lay down flat on your stomach with your legs apart behind you – the top of your feet should be too flat against the floor. Now, while keeping the top of your feet flat on the floor as the legs, you have to do as if you are trying to do a push up.

The idea is to keep the entire area from your waist and below flat on the floor, while bending your torso upward as much as it can go. Hold this position for the count of five or ten and then relax.

It is likely that you will find this exercise pretty hard initially but after doing it for one to times, you will start feeling some strength in your lower back.

I would recommend this exercise two to three times a week, leaving at least one day between each effort to allow the back to recover.

Now, once you feel ready, you can move on to some of the most advanced back strengthening exercises involving weights.

How to do deadlifts, bent over rows, and barbell shrugs for more back strengthening?

Strengthen your back like this
Strengthen your back like this
and like this
and like this


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    • profile image

      Marvin Chaffin 

      7 months ago

      Hello, the most common answer is "Nice to meet you too". I have come up with High PR Edu and Gov sites list for backlinks to rank website in Search Engine. There are also many other ways to get backlinks. But backlink from Edu websites rewarded by Google.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      3 years ago from New Delhi, India

      Thanks for your comment Poohgranma.

    • Poohgranma profile image


      3 years ago from On the edge

      Very good tips that I will start using! I pull muscles in my back nearly every week from the muscles not being used enough.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      3 years ago from New Delhi, India

      Thank you so much SamitaJassi for your motivational comment.

    • SamitaJassi profile image

      Samita Sharma 

      5 years ago from Chandigarh

      Good information and thoroughly discussed. Thanks for this useful summary of strengthening your back.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      6 years ago from New Delhi, India

      The evergreen content is always great. Lorie old is gold. I am glad that you found this hub useful.

    • lorlie6 profile image

      Laurel Rogers 

      7 years ago from Grizzly Flats, Ca

      This hub was written over 2 years ago, soni2006? Oh well, I'm glad I found it today! I've just had hip replacement surgery and need such stretches to strengthen my back and pelvic muscles. If you'd like, come check out my hub on this situation:

      So in facing such complications, I also need stretches! Thanks for such a compelling Hub!

    • EuroCafeAuLait profile image

      Anastasia Kingsley 

      7 years ago from Croatia, Europe

      I needed this, Soni2006 - so glad that I found it! Voted UP!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      Yes you are right ournote2self. Stretching between work is very important to remain flexible and active.

    • ournote2self profile image


      8 years ago

      These are great tips. I sit at a desk all day so stretching is something i feel my body needs on a daily basis!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      9 years ago from New Delhi, India

      Yes stretching and at the same time strenghthening your back muscles is very important to get rid of the chronic pain. Best of luck OTmommy.

    • OTmommy profile image


      9 years ago from Southern USA

      Good information! These exercises remind me of what I do in pilates and yoga classes. I tend to get back pain if I don't do stretches like or similar to the ones you suggested. Stretching is so important!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      9 years ago from New Delhi, India

      Hi infoforall, it's my pleasure. You can navigate through my other hubs too as I have got loads of different hubs with many ideas to make more hubs.

    • infoforall profile image


      9 years ago

      This are very good tips on stretching. You have given me ideas for my hub thanks. Great hub

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      9 years ago from New Delhi, India

      It's my pleasure friend. Read my other hubs and you will get loads of information on stretching and strenghtening exercises too.

    • AllMomNeeds2know profile image


      10 years ago

      Thanks for this article. I am always looking for effective back exercises!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      10 years ago from New Delhi, India

      Thanks a lot abygeorge.

    • profile image


      10 years ago from Kuwait

      I was really looking out for a simple yet effective article on back exercises. Great effort

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      10 years ago from New Delhi, India

      Thanks ocbill.

    • ocbill profile image


      10 years ago from hopefully somewhere peaceful and nice

      great stretching tips. I can't wait to see the half backflip stretch :-)

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      10 years ago from New Delhi, India

      Thank you friends for your appreciation. Yes sarovai, I know that it is difficult for big stomach people to stretch like this but it is not impossible and I have many fat people stretching out in the parks in the morning hours in my area.

    • sarovai profile image


      10 years ago

      Stretching the back for the big stomach people , I doubt. But I do regurlarly, without much difficult. Thank u for sharing healthy tips.

    • syuryadi helpi profile image

      syuryadi helpi 

      10 years ago

      Thank you for this useful advice.

    • Veronica Allen profile image

      Veronica Allen 

      10 years ago from Georgia

      Great Tips!

    • Waren E profile image

      Waren E 

      10 years ago from HAS LEFT THE BUILDING............

      This is very useful soni2006!Thanks!:D


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