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Back Strengthening Exercises for Women

Bhakti Satalkar Nov 8, 2018
Most women suffer from back pain. The back strengthening exercises are the safest and the best way to alleviate back pain. Get some helpful hacks for these exercises.
Back pain complaints are more often than not, attributed to lifestyle. The muscles located in the back, abdomen and buttocks support the spine. When these muscles become weak, it is one of the major causes of back pain.
Back exercises alleviate pain, strengthen the spinal cord and the muscles, ligaments and tendons associated with them. They not only support the spine, but also focus on the abdominal, hip and buttocks muscles which are together called core muscles.
These core muscles provide support to the spine and keep it aligned properly to provide relief from back pain. Let's take a look at some of these workouts.

Back Strengthening Exercises to do at Home

While doing these exercises, make it a point not to stretch yourself beyond a limit as over-stretching may injure the back muscles.

Back Extensions

This is a lower back strengthening exercise. Lie on the floor, with your forehead on the floor and your arms placed next to your buttocks. Inhale and slowly lift your chest off the ground, lift your hands off the floor as well and squeeze the shoulder blades together.
Make sure your arms are facing away from the body. Slowly come back to the starting position and repeat the same process 10 to 12 times.


This is an upper as well as lower back strengthening exercise. Like with back extensions, lie on the ground with forehead touching the floor. Extend your arms straight up in front of your head and point your toes. Inhale and lift your chest, arms and legs of the floor.
Do not try to be very adventurous and lift up only as much as you are comfortable with. Hold the position for a few seconds, before you come back to the starting position.

Bridge Pose

One of the yoga poses, it is also a great exercise for strengthening the back. Lie on your back with your feet flat on the ground. Keep hip width distance between your feet.
Place your arms next to your buttocks. Slowly squeeze your buttocks and lift your hips off the ground, such that a straight line can be drawn from the knees to the shoulders. Hold for a few seconds, before you release and repeat the exercise.

Arm and Leg Raises

Lie with your forehead on the floor and arms extended above your head. Keep your knees and elbows locked. Now slowly lift your right leg and left arm off the floor.
Hold for a few seconds and come back to the starting position. Repeat this exercise 10 to 15 times on both the sides.

Cat Pose

Come down on all your fours, with your knees placed hip width apart and your shoulders placed exactly above your hands. Slowly squeeze your abs and pull belly towards the spine.
Gradually arch your back as if pulling your abdomen towards the ceiling, hold for a few seconds and release. Repeat the exercise 10 to 12 times.

Side Stretch

This is a standing back exercise and stretching for the back.
Stand with your feet a little more than shoulder width apart. Extend your arms up in the air and bend your torso sideways to the left. Try to go down as much as you can. Hold for a few seconds, come back to the center and repeat the exercise on both the sides 10 to 12 times.

Knee to Chest Stretch

This is a great stretch for the back, which will help you to relieve the tension accumulated in the back. Lie on your back, with both the feet extended on the floor. Bend the right knee, lift it off the floor, grasp hold of the back of the thigh and pull the knee towards the chest.
Hold for about 15 to 30 seconds, before you release it. Repeat the same with the other leg. Return to the starting pose and repeat with both legs at the same time.
Make it a practice to do the exercises everyday to strengthen the back and relieve pain. Holding the exercises for some time will give faster and effective results. However, talk to your health care professional, before you do these exercises, if you suffer from back pain or any other medical condition.