How To Fix Back Pain

A strong and healthy back is essential for maintaining good posture and preventing backaches. It’s important to incorporate targeted exercises into your fitness routine to build resilience and alleviate discomfort. This article will discuss great exercises that can help you strengthen your back muscles and avoid pain.

Many people struggle with back pain, but few understand the importance of strengthening the supporting muscles. By incorporating these exercises into your daily routine, you can improve your overall back health while reducing the likelihood of injury.

These exercises will focus on various muscle groups in the back, including the lower back, upper back, and spinal muscles. With consistency, you can expect to experience less discomfort and a greater sense of wellbeing as your back becomes stronger and more resilient.

Which Back Muscles Are We Targeting?

When discussing back exercises, it’s essential to understand the primary muscles being targeted. The main back muscles include the latissimus dorsi, trapezius, rhomboids, and erectorspinae.


The Lats, or Latissimus Dorsi, are the broadest muscles in the back, spanning from the lower spine up to the armpit.

They play a significant role in movements such as pulling and lifting, thus strengthening them is crucial for better functionality.

Hyperextensions, pull-ups and lat pulldowns are among the best exercises that target your Lats.

Incorporating these in your fitness routine enhances your back strength, promotes posture improvement, and reduces potential for injury. With a stronger back, your overall physical performance significantly improves.


The Trapezius, or Traps, are large triangular muscles extending down the back of the neck and upper spine.

They are essential for neck and shoulder movement, and for maintaining proper posture.

Shrugs, upright rows, and face pulls are effective exercises that focus on your Traps.

Regularly performing these exercises can help enhance the power of your upper back muscles, improve shoulder stability, and contribute to a well-defined neck and shoulder region.


Situated between your shoulder blades, the Rhomboids are muscles that play a crucial role in retracting the scapulae, aiding in good posture and shoulder health.

Strengthening Rhomboids can prevent upper back discomfort and shoulder impingements.

Rows, pull-ups, and scapular retraction exercises are excellent to target your Rhomboids.

Regular practice of these activities improves your posture, shoulder stability, and significantly aids in the prevention of back related injuries.

ErectorSpinae Muscles

Your ErectorSpinae muscles run longitudinally in the back, helping in maintaining an erect posture and assisting with spinal flexion. They are integral to your spine’s strength and flexibility, hence focusing on them is vital.

Simple yet efficient exercises like the deadlifts, hyperextensions, and back extensions can target your ErectorSpinae muscles, enhancing your spine’s stability. 

Regularly doing these exercises not only develops your lower back strength, but also helps maintain spinal health and reduces the possibility of back pain.

Targeting Multiple Back Muscles

Exercises like the superman target both the erectorspinae and latissimus dorsi, while rowing movements engage the trapezius, rhomboids, and posterior deltoid muscles. The teres major is also involved in exercises targeting the lats.

Incorporating back exercises into your routine will not only strengthen these muscles but also ease low back pain, improve posture, and prevent future injuries.

Remember to consult a health professional before starting any exercise program, especially if you have pre-existing back problems.

Warmup Exercises

Warming up before any workout routine is crucial, and it’s especially important before doing exercises meant to strengthen the back. Proper warm-up exercises enhance blood circulation, increase muscle temperature, and prepare your back muscles for the upcoming activity.

Remember, the goal of a warm-up is to prepare your body for exercise, not to exhaust it.

Good Morning

To begin your warmup, try the Good Morning stretch. This exercise targets your lower back and is helpful for beginners dealing with back pain. Stand tall with your feet shoulder-width apart and place both hands on the back of your head.

Maintaining good posture, slowly hinge forward at your hips until your upper body is parallel to the floor. Carefully return to the starting position. Repeat for a few rounds to effectively stretch your lower back.

Knee-To-Chest Stretch

Another excellent warmup exercise for your lower back is the Knee-to-Chest Stretch. This stretch is suitable for beginners experiencing back pain. 

Lie down on your back with your knees bent and your feet flat on the floor. Gently lift one knee towards your chest, holding the lower leg with both hands.

Hold the stretch for a few seconds before releasing, and then switch to lift the other knee. Repeat until you’ve stretched each leg a few times, which will help loosen up your lower back.

The Best Exercises for Your Back

Superman Exercise

The Superman Exercise is a simple, no-equipment-needed move that helps strengthen your lower back and core. This exercise mimics the flying stance of Superman, hence the name, and works multiple muscle groups at once.

To perform the exercise, lie face down and extend your arms and legs straight. Simultaneously, lift your arms, chest, and legs off the ground and hold for a few seconds. 

Repeating this sequence regularly could improve your spinal health and overall back strength, further supporting a good posture and reducing back pain.

Lat Pulldown

The Lat Pulldown exercise is a fantastic way to strengthen your lats, rhomboids, and biceps. This exercise primarily targets the broader muscles of your back, helping build a desirable V-shaped physique.

Using a pulldown machine, sit down, grasp the handle with a wide grip, and pull it down to your chest, then slowly let it rise again. 

Regularly performing this exercise can enhance your back strength, improve posture, promote upper body muscle balance, and decrease the risk of back injuries.

Band Pull Apart

The Band Pull Apart is a brilliant exercise for shoulder health and posture improvement. Working mainly your rear deltoids, rhomboids, and middle trapezius, it is an accessible and straightforward workout anyone can incorporate into their routine.

Holding a resistance band in front of you at chest height, pull it apart and squeeze your shoulder blades together. This can strengthen your back, improve posture, and increase shoulder mobility.

Regular practice can support an aligned posture and also help reduce the risk of shoulder and backaches.

Back Extension

Back Extension is an effective exercise that targets the lower back muscles, primarily the erectorspinae. It contributes to strengthening the back, enhancing flexibility, and promoting proper posture.

Lying on your stomach, with your legs fully extended and your arms extended back, engage the back muscles and lift your torso. 

This exercise, when practiced regularly, can significantly maintain spinal health, aid in reducing lower back pain, and even offset postural problems arising from extended sitting periods.


Deadlifts are a powerful compound exercise that involves multiple muscle groups across your body, including those in your back. This exercise is key to building overall strength and improving body composition.

Bending at the hips and knees, grip a barbell or weights from the floor and lift until standing straight up then lower back down.

Regularly performing this exercise can enhance your back strength, improve posture and contribute crucially to maintaining a strong, healthy imbalance-free musculature across your body.

Seated Row

The Seated Row is a popular exercise that targets your lower and upper back muscles, promoting a stronger and more defined back. It’s an effective workout that also enhances your shoulder and arm strength.

Using a cable machine or resistance band, pull the weights towards your abdominal area while keeping your back straight. 

Regularly performing seated rows aids in counteracting the “hunch” in your posture, strengthens the back and shoulder muscles, and also helps prevent potential back injuries.


The Plank is a bodyweight exercise that strengthens your entire core, including your back muscles. It holds a formidable position among back-strengthening workouts and is also known to enhance stability and balance throughout your body.

Getting into the pushup position and resting your weight on your forearms while keeping your body in a straight line forms the plank.

Regular planking strengthens your back, reduces back pain, enhances posture, and improves overall body balance and stability.


The Bridge is a fantastic lower back and glute exercise that promotes better spinal health and also strengthens the core. It’s a beneficial practice for anyone looking to boost back strength.

Starting on your back, bend your knees, keep your arms flat on the ground, then lift your hips up to form a bridge.

Performing this exercise regularly helps to relieve back tension, generate a powerful posterior chain, and support a good standing and sitting posture to alleviate potential backaches.

Frequently Asked Questions

What are the best exercises for upper back pain?

Resistance band pull-aparts and dumbbell rows can help alleviate upper back pain. Incorporate both into your routine to target different upper back muscles.

Aim for 2-3 sets of 12-15 reps for each exercise.

Which gym equipment is helpful for lower back strength?

Leg press machines, lower back extension benches, and cable pulleys can be helpful for lower back strength.

Ensure proper form and technique to avoid further injury. Start with lower weights and progress over time.

How can you use cables for back exercises?

Cable machines allow you to perform various back exercises such as seated rows, lat pulldowns, and straight-arm pulldowns.

Adjust the weight and incorporate different attachments such as handlebars or ropes to target different muscle groups within your back.

What exercises help with overall back pain?

Swimming, yoga, and pilates are effective exercises that help relieve overall back pain.

Perform them regularly to improve flexibility and strengthen your back muscles, thus reducing backaches.

What are effective back exercises for seniors?

Seniors can benefit from gentle stretching exercises, such as cat-cow pose, seated twist, and standing forward bend.

Building core strength is also essential for improved back support, so incorporate exercises like seated marches and seated leg lifts into your routine.

What is an ideal back workout routine?

An ideal back workout routine includes exercises targeting different sections of the back and should involve a combination of stretching, strengthening, and core support activities.

Aim to perform 3-5 exercises for 2-3 sets each, 2-3 times per week, adjusting intensity as necessary.