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7 Back Exercises For A Healthy Life

Exercise To Build Back Strength

A healthy, strong, and flexible back is the foundation of all kinds of movement throughout our lives. As we age, we exercise less, and over time the strength in the back begins to wane. While a weak back makes it difficult to stand, lift heavy objects or walk for a more extended period, it also gives rise to back pain. Back exercises are essential to keep the upper and lower back muscles firm and the spine well-supported. This article will show you a range of workouts that will strengthen your back and enable you to do diverse forms of physical activity. 

1. Arm Raises 

Arm raises are a gentle workout that improves movement in the upper body and increases strength in the shoulders, and its activities in the upper back muscles, including the scapula (shoulder blades). 

How to perform

2. Shoulder Shrugs

Shoulder shrugs workout muscles that play a significant role in maintaining posture. Shrugs are simple workouts foundational to building middle and lower back strength. 

How to perform

3. Knee to Chest 

Knee to the chest is a core body workout that exercises all the muscles in the abdomen and back. The movement involves stretching the muscles in the lower back, making it one of the best exercises for lower back pain.


How to perform

4. Hip Hinges 

Performing hip hinges builds the proper posture, which helps keep the spine straight when we bend to lift something. Performing appropriate hip hinges increases the strength of back muscles and avoids back pain in the long run. 

How to perform:

5. Reverse Leg Lifts

Reverse leg lifts are moderately intense callisthenic exercises that build strength in the lower back, glutes, and legs. The practice involves all the large muscle groups in the back and should be carefully performed. To keep it safe, you will have to work your way up, especially if you are starting. 

How to perform

6. Dumbbell Farmer Carry 

After the basic workouts for a few weeks, you can start using essential exercise equipment such as dumbbells and resistance bands. The dumbbells are used in day-to-day life, and the activities build the back, legs, shoulders, and arms. 

How to perform

7. Dumbbell bent over row 

Once you build strength in your shoulders and back, you can start moving to more challenging workouts. The dumbbell bent over row is an intermediate workout that works the lower, upper back, shoulders, and arms. You will need 2 or 3 kg dumbbells for this workout. 

How to perform

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Back workouts are essential to improve your overall body strength and fitness. Start off from the simple basic movements and move to advanced ones over some time. Always warm up before exercising and stretch well after the workout to release muscle tension. Most important, remember to keep the movements natural and stop if it becomes painful or uncomfortable. 


Why is back exercise good?

Muscles in the back are responsible for maintaining proper spinal posture. Having a strong back is essential for lifting weights and performing various movements. A back workout also prevents back pain as people get older. 

Which exercises help to prevent back pain? 

Back pain can be prevented by exercising the back muscles gently and performing backstretches. The knee-to-chest workout is highly effective in stretching the lower back and reducing back pain. 

How do seniors strengthen their back muscles? 

Seniors can perform a range of back workouts, such as arm raises, shoulder shrugs, reverse leg lifts, hip hinges, dumbbell rows, etc., to build back strength and flexibility. 

Why is it essential for seniors to stay active? 

Staying active improves overall well-being and mood in seniors and delays or avoids the onset of lifestyle-related diseases.

What is the best form of exercise for seniors? 

Seniors should perform various workouts from walking to light aerobic exercise, squat exercise, yoga, stretches, and resistance training to keep fit. 


Read more:

Top 5 Theraband Exercises for the Senior Ladies

Top 10 Theraband Exercises To Do At Home

The Best Stretching & Flexibility Exercises for Seniors

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