Sore Back Exercises

Sore Back? Try These 7 Simple Exercises To Get Strong and Eliminate Pain

Vit Muller All Articles, Physical Fitness, Rehab and Recovery Leave a Comment

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A sore back is the enemy to any office worker’s to-do list. Back pain can kill your productivity and leave you feeling weak, exhausted and unable to face yet another deadline.

So what can you do to stop the pain creeping up your spine and spoiling your day, your week or even your month?

Strengthen Your Back To Combat Pain and Weakness

A sore back stems from weak muscles. Building strength in both the back muscles and core (stabilising muscles supporting the spine) ensures your body can move more effectively. Greater strength means less pain and less interruption to your life.

Use Bodyweight Sore Back Exercises To Build Strength Fast

Whether it’s on your lunch break in the park or at home in your living room, these exercises do not require any weights. All that you need is your body, a moment in your day and your commitment!

7 Bodyweight Exercises to Strengthen Your Sore Back

Beginners – Starting Out

1. Pelvic Tilts

Work deep into the muscles of your core and lower back.

Lay on your back with knees bent and feet flat on the floor, hip distance apart. Roll your hip bones up towards your torso and gently press your lower back into the floor to engage your core. Hold for 5 seconds and slowly release. Repeat 10 times.

2. Scapular Wall Hold

Strengthen those muscles in the upper back weakened from the sitting position many of us endure every day.

Face away from the wall. Bend your arms so your elbows point behind you and rest them on the wall. Push into the wall with your elbows, contracting the muscles in your upper back and squeezing your shoulder blades together. Hold for 5 seconds and release. Repeat 10 times.

3. Bridge

Target the lower back, mid back and core with this great exercise.

Lay on your back with knees bent and feet flat on the floor, hip distance apart. Pushing through the feet, lift your hips up to the ceiling. Hold for 5 seconds and slowly release. Repeat 10 times.

Intermediate – On A Roll

4. Reverse Snow Angels

Work the upper back and lower back simultaneously with this strength building exercise.

Lay on your stomach with your arms extended straight above your head. Keeping your gaze on the floor, lift your upper chest slightly and move your arms out and in. Complete 5 arm movements and rest. Repeat 5 – 10 times.

5. Alternate Arm and Leg Extension

Start with leg extensions before progressing to using both arms and legs as your strength improves.

Start on your hands and knees – knees under hips, hands under shoulders and spine straight. Extend your left leg behind and right arm straight out in front of you. Keep your gaze on the floor. Hold for 5 seconds and return to starting position. Repeat with opposite arm and leg. Repeat 5 times on each side.

Advanced – Feeling Strong

6. Side Plank

Target the muscles in the back and torso needed for twisting and rotating motions.

Resting on either your knee (easier) or foot (harder), lift your hips and prop yourself up on your elbow. Keep your body straight. Hold for 5 seconds then rest. Repeat 5 times on each side.

7. Leg Lifts

Keeping the legs straight brings more intense pressure and strength gains to your core and lower back.

Lay on your back. Start with your legs together and raised so your hips are at 90 degrees. Knees can be bent (easier) or straight (harder). Lower your legs to the floor to the point just before your lower back lifts away from the floor. Slowly lift your legs back up to the starting position. Complete 5 leg lifts and rest. Repeat 5 times.


A stronger and healthier body leads to a healthier mind – one that isn’t distracted by aches or exhaustion.

Use these sore back exercises to develop the mental and physical strength to tackle any workplace demands with clarity, efficiency and success.

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About the Author

Vit Muller

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Vit is a fitness professional with over 7 years of experience in the industry. His passion is helping people to achieve long lasting active, healthy and happy lifestyle. Vit is experienced in a successful setup of new fitness initiatives, implementation of standard operating procedures and effective systems. He is creative, results driven and passionate entrepreneur.




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