The best exercises to strengthen a weak back are often designed to strengthen your core muscles as well as your back muscles. While some back injuries are isolated incidents, many are connected to improper stretching and problems found in other parts of the body. As a result, it is important to stretch and strengthen all muscles in your body in addition to your weak back muscles.
The Bridge
This back strengthening exercise will also strengthen your buttocks and abs. Lie on the floor with your back flat against the ground. Bring your knees up so that your feet are flat on the ground. From here, make sure that your hands are on your abs and that they stay tight throughout the exercise. Tighten your buttocks and lift up from your lower back, making sure that the entire lower half of your body is off the ground. From here, hold this position for three seconds before touching back down. Repeat this exercise 10 times before stopping.
Back Extensions
This is designed to stretch your back muscles as well as strengthen your lower back. Lie flat on the ground with your face facing the floor. Your forearms should be to your sides, making 90-degree angles with your elbow joints. Once you have found a comfortable position, lift the top half of your body off the ground without using your hands. As you lift, keep your arms extended in the air, maintaining your balance. Hold this position for several seconds before relaxing. Perform 10 extensions before resting.
The Plank
This exercise will help strengthen the back, abs and neck muscles. Lie on your front side with your arms at your sides. Get into a push-up position, balancing your lower half on your toes and your upper half on your elbows. While in this position, it is important that you keep your back and legs straight. In addition, keep your abs tight during this entire stretch. Hold the position for five to 10 seconds depending on your endurance levels. You can balance on your knees instead of your toes if it is more comfortable for you.
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