Get rid of back pain with this back training routine

Susan Hoff
November 14, 2023

A workout routine to help strengthen your back muscles.

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Holiday season is incredibly special for me. It’s that time of year where I get to see my family, socialize and make the most of the beautiful festive atmosphere that permeates the many parties and dinners I go to. 

As much as I love it, though, I have noticed that with the hustle and bustle of the season also come some difficulties around these social events: sitting for a long time in the same position, or standing for longer than I’d like to, can become obstacles to my fully enjoying these moments. And the culprit is always back pain! I bet you know what I’m talking about. So, today, I want to share with you an amazing back training routine that will help you get rid of lower back pain and enjoy your time sitting at the table with family and friends.

The importance of having a strong back

Being able to rely on a strong back is key to leading a healthy, pain-free life. Did you know that posture can even determine your levels of happiness and productiveness? The stronger your back is, the more aligned your spine will be, and the better you will feel as you naturally age. Many people tend to skip lower back pain exercises to strengthen those important muscles and bones, and just rely on painkillers when it looks like the pain will never go away, ultimately worsening their condition. This is why it’s crucial that we take care of our back pain and work towards preventing it: my back training routine aims at doing exactly that. 

So, whether you’re looking for back pain exercises at home, exercises for lower back pain from sitting, or a way to prevent such problems, you’re in the right place! Let’s get into my back training routine.

3 exercises for lower back pain

Lower back pain is the most common type of back pain. This portion of the spine often gets overloaded and accustomed to wrong posture - did you just sit up straighter after reading this? - which leads to spinal issues and muscle pain that can extend to your glutes. Always remember to consult with a healthcare professional if you suffer from chronic or severe back pain.

  1. Pelvic tilts: Lie on your back on a rigid surface with your knees bent and your feet flat on the surface. Flatten your lower back against the floor by tightening your abdominal muscles. Remember to make sure your upper back is also as flat as possible against the floor. Hold the position for a few seconds, release and repeat 10 to 15 reps.
  2. Cat-cow stretch: Get on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees under your hips. Inhale and arch your back (Cow pose), lifting your head and tailbone. Exhale and round your back (Cat pose), tucking your chin and tailbone. Repeat this motion for 10-15 cycles.
  3. Bridge: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides. Inhale and lift your hips off the ground, forming a straight line from your shoulders to your knees. Squeeze your glutes at the top and hold for a few seconds. Exhale and lower your hips back down. Perform 10-15 reps.

3 exercises to strengthen your whole back

Not only do these exercises help strengthen your lower back, but they’re also great for improving spinal extension and overall back muscle strength! 

  1. Superman: Lie face down on the floor with your arms extended in front of you and your legs straight. Simultaneously lift your arms, chest, and legs off the ground, arching your back. Hold for a few seconds and lower back down. Perform 10-12 reps.
  2. Bird dogs: Start on your hands and knees in a tabletop position. Extend your right arm and left leg simultaneously while keeping your back straight. Hold for a moment and return to the starting position. Repeat with the left arm and right leg. Perform 10-12 reps.
  3. Bent-over rows: Hold a barbell or dumbbells in front of your thighs with your feet hip-width apart. Bend at your hips to lean forward while keeping your back straight. Pull the weight(s) toward your lower rib cage, squeezing your shoulder blades together. Lower the weight(s) under control and repeat 8-10 reps. If you’re not sure about which weight to choose, remember that it’s always better to lift a lighter weight than an overly heavy one when trying a new exercise!

Here it is, my favorite routine for a strong back, no matter your age! Strengthen your back with these exercises to ensure lots of pain-free, delightful holiday dinners and events with your loved ones. If you want to know more about back health, check out my articles about shoulder mobility and how to protect your back while squatting. Happy training! 

Oath & Grind By Susan Hoff
Run fast, spin hard, lift heavy, work out like crazy. Whatever you do, Oath & Grind is the destination for all things fitness, nutrition, and life.
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Oath & Grind by Susan Hoff is a luxe lifestyle community that blends fashion, fitness, and nutrition to serve as aspiration—because everyone can start a healthy habit, regardless of their age or physique.