Body-Weight Exercise To Strengthen Your Back

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Man on yoga mat, holding himself up in a plank exercise

Many people focus solely on the types of exercises and diets that will give them the six-pack abdominals that everyone seems to want. While developing a strong core is definitely a good goal, it is not wise to ignore the muscles in your back. There are 140 overlapping muscles in your back, which means that you need to make back-strengthening exercises a priority.

At Wellspring Regenerative Medicine, we use platelet-rich plasma injections (PRP) to provide the chronic pain relief that you need. When you experience back pain, exercises can also provide relief. In today’s post, we’ll take a look at the five best ways to strengthen your back. If you still experience pain in spite of investing in regular exercise, then be sure to call our office in Orange City to schedule a PRP therapy appointment today.


The plank is one of the most basic exercises, but it is also one of the most challenging. To perform a plank hold, you will start with just your toes and forearms on the mat or floor. Keep your elbows stacked under your shoulders, your back straight, and your head in line with your spine as you look down at the floor. Avoid arching or raising your back — it’s important to keep a straight line.

Once you are in position, you will hold it for a minimum of 10 seconds. If you are able to go longer, then do so. Rest, and repeat the plank hold five times. The more you perform this exercise, the stronger you will become, and you may discover that you can hold a plank position for a full minute or more!

Renegade Rows

To perform a renegade row, you need to start in a high-plank position with your arms fully extended. Make sure that you keep your hands shoulder-width apart and place the palms of your hands directly underneath your shoulders. You want to keep your wrists stacked in line with your shoulders to remove any possibility for strain or injury. Make sure to keep your hips facing the floor, and ignore the temptation to let them swivel out as you work through the movement. Lift your right hand off the ground and keep your elbow tucked into your rib cage until your hand is at chest level. Return your right arm to the starting position and complete a total of 10 to 12 repetitions on each side.

Kneeling Extension

Begin in a kneeling position with your hands on the floor in front of you, making sure to keep your wrists directly below your shoulders and your knees directly below your hips. Slowly lift and extend your right arm out in front of you while keeping the muscles of your core engaged. Lift your left leg at the same time, and extend it behind you with pointed toes.

Hold this position for 10 seconds, making sure to keep your hips facing the floor. Repeat the movement with the opposite hand and foot for a total of three times on each side. If you need modifications, then you can simply lift your arm out while keeping your leg in place, or vice versa.

It’s easy to take your back for granted and the number of different tasks that it helps you to perform each day. From climbing stairs and lifting bags to bending over and squatting, your back is constantly working. We hope that you try the exercises we discussed in today’s post and are able to find the chronic pain relief you need. If you are still experiencing pain, then please contact Wellspring Regenerative Medicine in Orange City to schedule a PRP therapy appointment.