9 Back Exercises to Improve Strength and Mobility

Back pain, whether in the upper, middle, or lower back, affects millions of people around the world. It can occur for many reasons—from prolonged time in front of a screen, an injury, osteoarthritis, pregnancy, natural degeneration, or simply weakness from a lack of physical movement. Somewhere between 60-80% of adults will experience back pain in their life.

Physical activity is one of the many antidotes to back pain as it helps strengthen muscles, big and small, that bolster support across your body.

Mix and match the following exercises into your workouts to improve your back strength and flexibility. Move through each exercise with intention, connecting your mind with the muscles in action. 

This classical Pilates exercise targets your lower back muscles and extensors, which help with lifting objects. Try it after a warm-up or as part of your core routine. 

1. Lie face down on a mat and reach your arms long overhead, relaxing your shoulders down
2. Brace your core by pulling your belly in tight as you extend your arms and legs long, toes pointed. 
3. Gently raise your arms, legs and head (in a neutral position) off the mat (you should feel your lower back working) and squeeze your glutes. 
4. Start to emulate a slow swimming motion by raising your right arm and left leg and then your left arm and right leg. 
5. Increase the speed by pulsing the arms as you alternate with leg flutters, inhaling and exhaling every few kicks.
6. Perform three rounds for 30 seconds each.

Superman is an all-over body exercise that targets your erector spinae and core, alongside your upper back muscles, shoulders and glutes. This exercise is particularly effective for priming your body to prevent injury before a lifting session.

1. Lie prone on the mat with your arms stretched overhead. 
2. Raise your arms, legs and head (in a neutral position) off the mat, squeezing your glutes and bracing your core. 
3. Hold this hyperextended position for a few seconds before returning to the mat. 
4. Repeat 10 reps, maintaining steady breathing. 

If this exercise feels too intense, you can bend your elbows to 90-degree angles and perform the same motion in this position.

Toss this exercise into your dynamic warm-up to target your upper back (rhomboids and traps included). It also fires up your stabilizing muscles that keep you upright. 

For this, you’ll need a long, open-ended resistance band. Start with light and work up to heavy for strength-focused exercise. 

1. Stand tall, shoulders rolled and feet hip-width apart. Grip the band at each end with an overhand grip and raise your arms to shoulder height. 
2. On an inhale, brace your core and as you exhale, pull the band apart and squeeze your upper back to contract the muscles, keeping your entire body steady. Hold for a second or two.
3. Slowly release the tension and move your arms back to the starting position.
4. Repeat 10-12 reps for three sets.

This quick and efficient exercise targets all the major muscles in your back, lats, rhomboids and traps (plus your arms and core) included. 

1. Hold two light-to-medium weighted dumbbells (depending on your personal strength) by your sides, with feet hip-width apart. 
2. Hinge at the hips as you bend your knees and bring your chest forward, keeping your entire spine straight. Brace your core. 
3. Holding this position, row the weights up to your hips by bending your elbows to a 45-degree angle. Squeeze the upper back at the top of the position before lowering back down. 
4. Repeat 10-12 reps for three sets.

Maintain control and a slow and steady pace throughout the movement to maximize impact. 

If you’re looking for an exercise designed to target clusters of back muscles, the one-arm seated row is it. Working your rhomboids, lats, traps, and some of the smaller supporting muscles, you’ll feel the burn in no time. 

Traditionally performed on a bench with footplates and an attached cable machine, a heavy resistance band can emulate a similar effect. 

1. Sit tall on a mat with your feet extended long in front of you. Loop a long and heavy resistance band around both feet, keeping them flexed, and grab each open end of the band with palms facing in. 
2. Sitting up tall with shoulders rolled back, pull the band as you bend both elbows back and squeeze the shoulder blades.
3. Hold for a second at the bottom of the movement before slowly releasing back to the start.  
4. Repeat 10-12 reps for three 3 sets.

By mixing a stabilizing plank with upper body movement, this exercise tests your back and core strength (your shoulders and arms will also feel it). Try it with just your body weight first. 

1. Start on all fours on a mat. Move into a plank position, aligning your shoulders to your wrists and keeping your feet hip-width apart.
2. Gently shift your weight to the right side, keeping your hips steady and without tilting your body.
3. Raise your left arm while bending so that your elbow points toward the ceiling. Squeeze the back muscles on the left side. 
4. Check your shoulders remain square to the mat as you lower your arm back down.
5. Shift your weight to the left side and repeat the motion for 16 reps in total. 

Once you can execute the movement, you can add a light dumbbell to increase the intensity. However, if you’re struggling to keep your body steady and your hips level during the exercise, you may need to reduce the weight.

Reverse flies pack a punch for your upper back (rhomboids and traps) and your rear delts. Make sure to perfect the hinging motion from your hips before attempting this exercise. You also want to start out with a lighter weight and build it up. 

1. Stand tall with feet hip-width apart and a dumbbell in each hand. Roll your shoulders back and stand tall.
2. Push your hips back while maintaining a flat back and bringing your chest almost parallel to the ground. Keep a slight bend at the knees. 
3. With your head and neck neutral, let your arms rest by your sides with palms facing in. Take an inhale.
4. On the exhale, raise both arms out to the side with a slight bend at each elbow. Squeeze your upper back muscles at the top. 
5. Slowly lower the dumbbells back down to the starting position. That’s one rep.
6. Repeat 10-12 reps for three sets. 

Deadlifts are an excellent strength exercise that targets the erector spinae, lower back muscles, and also your hamstrings and hips, among other body parts. Make sure to practice the movement before loading up on weight—it can be tricky at first but once mastered you’ll reap the benefits fast. 

1. Stand with feet hip-width apart and hinge hips back with bent knees and a straight back. 
2. With forward-facing knuckles, grab the dumbbells.
3. Keeping your spine neutral, roll your shoulders back and take a deep breath in as you engage your core. 
4. On the exhale, push through your heels and engage your glutes to lift the dumbbells from your legs (not your hips). Make sure your back is not rounded.
5. Stand up tall. 
6. Reverse the exercise by hinging your hips, bending your knees and lowering the dumbbells back down to the mat with control. Keep them close to your shins as you fully lower them down to the mat.
7. Repeat 5-8 reps for three sets. 

This classic exercise will work your upper back and traps in no time. In fact, the Farmer’s Carry is really an all-over body workout, so expect to feel this across other muscles too. 

1. Carrying a dumbbell in each hand, roll your shoulders back to open your chest and stand tall. 
2. Brace your core as you begin walking forward. Maintain a tall posture. 
3. Walk for 20 steps before turning and walking 20 steps in the other direction. 
4. Repeat for three rounds. 

You want the weight to feel heavy, without compromising your form. 

Whether you have an aching back or want to revamp your back routine, igniting your back muscles has many advantages. Besides promoting pain-free movement, building your back muscles strengthens the supporting muscles that aid in posture and stability. 

It is important to keep in mind that the back is a sensitive area because it’s full of nerves that surround the spinal cord. Make sure to support your upper body by engaging your core during the exercise and avoid jerky, fast motions that can cause injury. Stop immediately if something feels off. If you’re a newbie to exercise, you might consider hiring a qualified personal trainer to ease you in with the right cues.