Best back exercises

Bird dog:

• Start on all fours, with your spine in a neutral position (not arching upward or downward). Make sure your hands are in line with your shoulders and your knees are in line with your hips.
• Contract your ab muscles.
• Lift one arm upward and straight forward, until it's fully straightened parallel to the floor, and lift the opposite leg straight back so it's also straight and parallel to the floor.
• Try to keep your back and head still while moving from your hips and shoulders.
• Hold for about 10 seconds. (Do not hold for more than 10 seconds if you have a history of back pain.)
• Bring your arm and leg back to the starting position.
• Repeat with the opposite arm and leg.

This exercise works most of the muscles in your back, including the erector spinae (which is the group of muscles that runs vertically down the back, close to the spine) and the rhomboid muscles (which run from the spine outward toward the shoulder blades), Bracko said. It even works the gluteus maximus (or glutes) in the butt, which are also important for core strength.

Exactly how many repetitions you do for each of the "big three" exercises will depend on your physical shape and whether you have a history of back pain. But you should aim to do the same number of sets and repetitions for each of these three exercises, so that you work the muscles in the side, back and front of your core equally, McGill said. For people with back pain,McGill recommends performing the exercises in what's called a "Russian descending pyramid." An example of this pyramid would be performing five repetitions on one side and then five repetitions on the other side, with 10 seconds of rest in between. Then, do another set of three repetitions on each side (resting in between), and a final set of one repetitions on each side.

Side plank

• Lie on your side, with your elbow and forearm flat on the floor (with your elbow in line with your shoulder, and bent at a 90-degree angle).
• Bend your knees.
• Lift yourself up by your hips, so that your upper body forms a straight line down to your knees.
• Hold this position for 10 seconds, and switch to the other side.
• To make this exercise harder, do the same exercise, but keep your legs straight instead of bending them.

Modified curl-up

• Lie on your back, with one leg straight along the floor, and one knee bent.
• Put your hands beneath your lower back, with your palms down (so that your hands are between your back and the floor).
• Lift your head and shoulders slightly (about a half inch) off the ground.
• Hold for about 10 seconds, and bring your head back to the floor.

Exercise don'ts

As we mentioned earlier, exercises that bend the spine can increase the risk of injury to the spinal discs. For this reason, exercises that take the spine out of the neutral position are generally not recommended, Bracko said. That means you should avoid doing traditional sit-ups/crunches, and the "Superman" exercise, in which you lie on your stomach on the floor and then raise your arms and legs so that your body forms a "U" shape, Bracko said.

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