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Don’t Ignore Back Pain. Do These 6 Exercises Instead
October 31, 2025
Back pain happens to almost everyone – whether it’s from lifting something wrong or just getting older.
But with a few simple exercises, you can help keep your back strong and pain-free.
“Even a few simple moves, done consistently, can make a real difference,” says Cameron Kia, MD, a spine surgeon with the Bone & Joint Institute at Hartford Hospital. “Back exercises strengthen the muscles that support your spine, improve posture and help prevent pain.”
Here are six of the best back exercises to add to your weekly routine – starting today.
1. Supermans
This move targets your lower back, glutes and shoulders – the trio that helps support your spine throughout the day.
“Superman is a great way to activate the posterior chain – the muscles that often get ignored if you sit a lot or don’t do regular strength training,” says Dr. Kia.
How to do it: Lie face down with arms and legs straight, lift both off the ground, hold for 2–3 seconds, then lower slowly.
> Related: 5 Best Stretches for Back Pain
2. Bird dogs
This core-stabilizing exercise strengthens your lower back while improving balance and coordination.
“Bird dog challenges your stability – which makes it so effective,” says Dr. Kia. “It teaches your core and back muscles to work together, which protects your spine during real-life movement.”
How to do it: Start on all fours, extend your right arm and left leg while keeping hips level, hold briefly, then switch sides.
> Related: 5 Surprising Causes of Back Pain
3. Bridges
Bridges are a foundational move for building strength in your glutes, hamstrings and lower back.
“This move helps reverse the muscle imbalances we see from too much sitting,” says Dr. Kia. “It strengthens the backside of your body and takes pressure off your spine.”
How to do it: Lie on your back with knees bent and feet flat, lift your hips into a straight line, hold briefly, then lower slowly.
4. Planks
A true core move, the plank activates your abdominals, back, shoulders and glutes.
“Planks are simple but powerful,” says Dr. Kia. “A strong core gives your spine the stability it needs to handle everyday tasks without strain.”
How to do it: Start on your forearms and toes, keep your body straight from head to heels, tighten your core and glutes and hold.
> Related: 6 Ways to Treat Back Pain at Home
5. Reverse flies
This move strengthens the upper back and rear shoulder muscles, which help keep your posture upright and balanced.
“When your upper back is weak, your shoulders round forward – and that creates strain on your whole spine,” says Dr. Kia. “Reverse fly helps correct that by opening the chest and strengthening the upper back.”
How to do it: Stand with feet hip-width apart and hinge forward, keeping your back flat, then lift your arms out to the sides with a slight bend.
6. Cat-cows
This gentle move promotes flexibility and mobility throughout the spine.
“This is one of my go-to stretches for anyone with stiffness or chronic low back pain,” says Dr. Kia. “It keeps the spine moving in a safe, supported way.”
How to do it: Start on all fours, arch your back and tuck your chin, then dip your spine while lifting your head and tailbone; move slowly and repeat.
> Related: Tire of Waking Up With Neck or Back Pain? Try These 5 Tips
When to see your doctor
If your back pain sticks around, you’re not alone. Up to 80% of people who experience spine pain once will have it again.
But if it lasts more than five to seven days, get checked out.
“Pain is your body’s way of telling you something’s off,” says Dr. Kia. “If it’s not getting better, let’s figure out what’s going on and get you the right plan to help you move more comfortably.”
With these best back exercises in your back pocket, you can ease pain, build strength and keep your spine moving comfortably.