A strong back helps you sit and stand taller, carry groceries without strain, lift your kids or grandkids more easily, and avoid things like canes or back braces as you age. It also protects your spine and makes everyday movements feel easier.

These bodyweight exercises help build strength and stability through your upper, mid, and lower back.

Equipment needed: None (optional to use a bench or raised flat surface for modification).

Definitions:

• Modification: An adjustment to make an exercise easier, safer, or better suited to your fitness level or physical needs.

• Rep: Short for repetition; one complete movement of an exercise.

• Set: A group of consecutive reps.

Safety Tips:

• Breathe through each movement – don’t hold your breath.

• Focus on form, not speed. Controlled movements are more effective and reduce injury risk.

• If you feel pain (not to be confused with muscle fatigue), stop the exercise and modify or skip it.

Pelvic Tilt

• Reps: 15-20

• Sets: 3

Cat and Cow

• Reps: 15-20

• Sets: 3

Bird Dog in Tabletop (with modification)

• Reps: 15-20

• Sets: 3

Modification: