Back Strengthening Exercises

Including back strengthening exercises in your weekly routine is a great way to promote a healthy back. It can work as preventative care or help manage pain after an injury. By doing back exercises, you will improve your posture and spine stability. Back exercises can be a great addition to your recovery plan after an injury. If you are experiencing back pain after an accident, visit our injury doctors in Patchogue to get a consultation and treatment plan.

Types of Back ExercisesInjury Doctors in Patchogue


There are a variety of back exercises that can target different muscles to prevent back pain. Speaking with an orthopedist can help you determine what exercises are best for your condition. 


Here are a few no-equipment exercises to start:


  • Superman – Start by lying on your stomach, with your arms above your head. For each repetition, lift your arms and legs a few inches off the ground. 
  • Forearm Plank – Kneel on the floor and walk your hands forward. Place your forearms down and lift your knees off the ground. Only your forearms and toes should be touching the floor. Hold this position for 30 seconds to 1 minute.
  • Shoulder Blade Squeeze – Stand straight, with your hands at your sides. Move your palms to face the wall in front of you. In this position, squeeze your shoulder blades together, and repeat.
  • Reverse Fly – Stand straight with your feet hip-width apart. Hinge forward at the hips, allowing your knees to bend slightly. Keep your back straight and allow your arms to hang. Raise both arms on each side until they are horizontal with your back, and repeat.


If you have trouble completing these exercises or want more information on caring for your back after an injury, visit our injury doctors in Patchogue to get treatment. 

Tips for Protecting Your Back


To protect your back, it’s critical that you use proper form and do not over-exert yourself. If you feel any pain while completing these exercises, visit one of our injury doctors in Patchogue to find the underlying causes of your pain. Completing back exercises a few times a week will strengthen your back muscles. Here are some more tips to help you maintain good spinal health and avoid back pain: 


  • Avoid lifting heavy objects.
  • Maintain a healthy weight.
  • Sleep on a firm mattress.
  • Optimize your car seat. (Make sure your car seat is close enough to comfortably reach the wheel while keeping your knees above your hips.) 

Visit Our Injury Doctors in Patchogue Today!


If your pain continues, visit our injury doctors in Patchogue to get treatment specific to your condition. For more information about the services we provide, check out our website.