Man exercising in a gym

8 exercises to strengthen your back

Optimize your exercise routine for a strong and flexible back. These techniques and movements are designed to prevent pain and improve posture.

Back exercises: strengthen and relieve day-to-day tension.
Back pain is a recurring problem that can affect many people's quality of life. However, there are a variety of ways to strengthen and relieve your back, which can contribute to a reduction in pain and the prevention of future problems. In this article, we'll introduce you a range of back exercises that can be done at home or at the gym, with or without equipment. Whether you want to strengthen your back to improve your posture, relieve back pain or simply increase your overall strength, these exercises will definitely be useful.

woman in child's pose

Why strengthening the back is important

Before diving into the actual exercises, it is important to understand why strengthening the back is essential. A strong back is crucial for maintaining good posture, avoiding back pain, improving spinal stability and supporting daily activities. Also, having a strong back can give you a more balanced and athletic appearance. Now, discover the exercises that will help you reach these objectives. 

woman doing squats in an outdoor gym

The best back strengthening exercises with no equipment

1. The "Superman"

The Superman is a simple but effective exercise for strengthening the lower back muscles and improving the stability of your spine. To do this exercise, lie on the floor facing down, stretch your arms out in front of you and simultaneously lift your arms and legs by contracting the muscles in your back. Hold the position for a few seconds, then release. Repeat this movement to strengthen your back.

2. Core stability

Core stability exercises engage many muscle groups, including the back muscles. In a plank position, support your weight with your forearms and toes on the ground while keeping your body stiff like a plank. Core stability strengthens the inner back muscles and the abdominal muscles which improves the overall stability of your trunk.

3. "Good morning" exercise

"Good morning" is an exercise that primarily targets the lower back muscles and the hamstrings. Stand upright, place a bar or stick behind your neck, and bend forward from the hips while keeping your back straight. Return to the starting position. This exercise is great for strengthening the posterior back muscles.

4. Squats

Squats are a versatile exercise that primarily target the leg muscles, but also engage the back muscles in order to maintain the correct posture. By integrating squats in your workout routine, you will be contributing to the overall strengthening of your back. 

The best back strengthening exercises with equipment

If you have access to strength training equipment, here are a few exercises that will help you target your back muscles:

1. Pull-ups

Pull-ups are very effective for strengthening the back. Use a pull-up bar to suspend your body weight and then pull yourself up towards the ceiling using primarily your back muscles. Pull-ups strengthen the upper back muscles and the large dorsal muscles.

2. Rows

Rows can be done with a weighted bar or with dumbbells. Bend forward at the hips and then pull the weight towards your body using your mid-back muscles. This helps to strengthen the middle of your back.  

3. The press-up

The press-up is an exercise that mostly uses the muscles in your upper back and your chest. It is done lying down on a bench, holding a weighted bar or dumbbells and then lifting the weight towards the ceiling and lowering it again. This helps to strengthen the back muscles.

4. The deadlift

The deadlift is an exercise that targets the lower back muscles, the glutes and the legs. You can do it with a weighted bar or dumbbells.  Stand with your feet hip width apart and keep a slight bend in your knees. Holding your arms straight down in front of you, bend at the hips to lower the weight towards the ground, while keeping your back flat. Pause before reaching the ground, then slowly lift yourself back to the starting position keeping your arms straight and your back flat. The deadlift is key to developing strength in the back.

Woman lifting weights in a gym

How to ease tension in your back and shoulders

In addition to muscular strength training, it is important to ease tension in your back and other areas of your body. Regular stretching, yoga and deep breathing techniques can help to relax the muscles in your back and improve mobility in your spine. Taking care of your back in this way is an essential part of maintaining optimal back health.

Person adding weights to ankle weight accessories

Discover the best Decathlon accessories for a muscular back 

If you are looking for accessories to improve your back strength training, Decathlon has a variety of equipment including resistance bands, pull-up bars, dumbbells and yoga mats. Using these accessories can help make your strength training exercises more comfortable and more effective.

In conclusion, strengthening your back is an essential part of having good back health and preventing injuries. The exercises presented in this article can help you to strengthen your back muscles, and meet your objectives. Don't forget to integrate stretches and relaxing exercises into your routine for a strong and flexible back. And for those who want to invest in strength training equipment, Decathlon has a wide selection of quality equipment and accessories that can help you to reach your back strengthening objectives. 
Start today and take care of your back for a better quality of life now and in the future. 


woman training at home with an ab wheel

How to properly use an ab wheel?

As the name suggests, this piece of equipment helps strengthen your abs. Affordable and easy to use, it may quickly become a key component of your at-home workouts. Incorporate the ab wheel into your cross-training workouts, as well as your weight training and Pilates sessions.

Man looking at his watch

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