Back Strengthening Exercises

The lower back is most commonly affected due to improper posture, abrupt lifting of weights, and weak core muscles, which often leads to low backache and stiffness. Rotational stretches, knee-to-chest stretches, pelvic tilts, lateral leg tilts, planks, pull up, etc., are some back strengthening exercises done in repeated intervals and counts. These exercises strengthen the back muscles and prevent spine injuries and backaches.

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All the answers published on this website are written by Verified Health and Wellness Experts and Therapists. The Content has been moderated by the iCliniq Content Review Team before publication. Post your health questions on iCliniq-Wellness by choosing the right Wellness Specialty and get them answered. Your queries will be answered 24/7 by top Wellness Experts from iCliniq-Wellness.

On trying to straighten my back, I got a sudden pain. How to treat it?

Query: Hi doctor,As I was about to straighten my back while holding the bar to lift the weight (deadlifts), I felt a clunk sound in my left lower back. The same spot as I previously injured 20 months ago on the last rep of deadlift. I rounded my back, and it pulled me down. It got cured in four or five da...  Read Full »


Shakti Mishra

Answer: Hi, Welcome to icliniq.com. It is better to have an x-ray done immediately so that we can confirm the exact site of injury. It might be a locking of the facet joint that usually happens if you suddenly lift a heavy object and try to lift it. That is why it is always advisable to have a warm up sessi...  Read Full »

Why do I sprain my back at the same spot three to four times a week?

Query: Hi doctor,I got a sprain in my back before eight years. Now I am getting a sprain on the same spot three to four times a week. I am getting sprain easily when I do simple exercises in my ankle, shoulder, neck, and back. I am doing physiotherapy and stretching every day. But nothing helps me. What to...  Read Full »


Mohammed Wajid

Answer: Hi, Welcome to icliniq.com. Sprained muscles can be reduced by doing ultrasound therapy for ten to fifteen days. Applying hot water fermentation along with Diclofenac ointment help in reducing pain. After having a reduction in sprain, relaxed muscles have to be stretched step by step slowly by...  Read Full »

Why do I still feel pain or discomfort due to a back injury two months back?

Query: Hi doctor,I had a back injury two months back. It happened while doing backbend training. I got soreness in my back for few hours. On the next day, my range of motion got limited and I was unable to do extension or flexion. I had pain and compression around the sides of the lower back and middle bac...  Read Full »


Mohammed Wajid

Answer: Hi, Welcome to icliniq.com. You should not try to stretch any body part or a full-body first. Stretching needs to be done regularly while doing exercise and it can be extended day by day and not by once. For low back pain, I suggest you do some exercise slowly first without any pressure for a ...  Read Full »

Do I get paralysis due to back pain and shivering in left leg?

Query: I m 28 yrs old i met an accident last year due to this there is injury in my back bone disc l5 and S1. Doctor has done the surgery but i have pain in my back for last 1 week i want to that is their is big issue. My left leg has also have some pain and severing i m tensed that can i get paralysis due...  Read Full »


Sreenivasa Rao

Answer: Hello I read your concern...The injury what you had at the time of accident would have got corrected following surgery. So don't keep that thing in mind. Back pain can occur due to various reason... So need to know what got you current pain and correct it... Even a simple unaccustomed posture can l...  Read Full »

Can I maintain high arch without hurting my back during bench press?

Query: Hi doctor, Is it bad for the back if I keep high arch during bench press? Can it hurt the back?  Read Full »


Shwetanjali Gandhe

Answer: Hi, Welcome to icliniq.com. When you are arching your back excessively, it reduces the range of motion, and it makes the exercise so easier. The only disadvantage is that you will not use your muscles through a full range of motion, and a less strength is used. Also, remember the principle of indi...  Read Full »

How can I get rid of discomfort in my back?

Query: Hello doctor, I have been experiencing discomfort in my back. Sometimes, I would feel uncomfortable or heavy in my upper and lower back. There is also an extremely loud noise of bones rubbing together. It makes me think that this may be the reason for my poor posture. I find myself slouching all th...  Read Full »


Sreenivasa Rao

Answer: Hello, Welcome to icliniq.com. In my opinion, the pain could also be due to muscular imbalance. As you said, it could be primarily due to bad posture. So improving posture can help you regain normal balance and get rid of pain and discomfort. I suggest you kindly do strengthening exercises for yo...  Read Full »

How do I cure my burning upper back pain between the shoulder bones?

Query: Hello doctor, I have a burning like pain on the upper back of my body between the shoulder bones. It happens almost every day after sitting for long or when I lie down for quite some time. What could this be?  Read Full »


Sreenivasa Rao

Answer: Hello, Welcome to icliniq.com. The burning sensation in the upper back could be due to chronic bad posture and imbalance of the chest and back musculature strength. I recommend you to kindly check your posture and maintain it. Do some retraction exercises to help your upper back and neck. ...  Read Full »

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