11 exercises to strengthen your back and reduce pain.
This exercise engages the entire back of the body, from the upper back to the bottom of the legs. Lifting up into this position teaches the posterior muscles to work together in tandem, with the shoulders lifting up the arms and the, hamstrings and back working to lift the legs. Lie on your stomach and reach the arms forward and legs back. Open the legs as wide as the hips and the arms as wide as the shoulders. Pull the belly button in away from the ground to engage the abs.
Keep your arms straight at your sides with your palms on the floor and bend your knees so your heels are under your knees. Slowly raise your hips in the direction of the ceiling. When you are fully extended, hold the pose for ten seconds. While holding the pose, squeeze your glutes — butt muscles — together as well. Also, pull your navel in towards your spine and make sure that your shoulders are relaxed with your shoulder blades still on the floor. Lower your hips and repeat the exercise.
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