Get Active: Weight Management Exercises for Better Back Health

Get Active: Weight Management Exercises for Better Back Health


Good back health is essential for our bodies to work well. To keep your back in its best condition, leading a healthy lifestyle is key. Poor posture, inactivity, age, and other issues can cause back health to worsen. Weight management exercises can help with aches, pains, and restoring weight balance. Strengthening the muscles that support your spine, and correcting any muscle imbalances, can help your lower back and improve overall back health.

In this article, we will study different exercises for weight management to help with back health. We’ll look at kinds of stretching, dynamic core conditioning, and resistance training. This way, you can get a full view of what it takes to manage your weight for better back health. Let’s begin!

Core Exercises

Core exercises are brilliant for bettering your back health. They help to make your spine stronger and steadier. If you do them right, they can also decrease your injury risk.

In this article, we reveal some of the top core exercises for weight management. Plus, we share some tips to get the most out of the exercises:


The plank is an exercise to manage weight and back health. It can be done anywhere. It strengthens the core, abdominal, lower back, and hip muscles. It gives the same benefits as regular crunches, but with less stress on the neck and back.

To do the plank correctly, first lie down, face down, on a flat surface such as a mat or carpeted floor. Place palms flat on the ground with elbows below shoulders. Draw navel towards spine and lift off floor. Hold for 10-60 seconds without dropping lower back. Slight discomfort is normal when engaging core muscles.

If it’s hard to hold without engaging hips or legs, place small cushions underneath. This helps focus on engaging the core muscles. After 10-60 seconds (fitness level), slowly lower and relax. Repeat 3-5 times, 1-2 days each week.


Bridge exercise is great for posture and reducing back pain! Start by lying on your back with your knees bent, feet slightly wider than hip-width apart, and arms at your sides. Lift your hips off the floor while pushing the heels into the ground. Aim to make a straight line from shoulder to knee. Hold this position and release after one breath.

Do 3 sets of 10 reps for best results. As you become comfortable with it, try raising one leg for added difficulty.


Supermans are awesome core exercises! They help to strengthen your entire back, including small and large muscles. Plus, they can reduce lower back pain and build more strength in your core. Balance, coordination and posture also get a boost from this exercise.

To do a Superman:

  1. Lie down on a yoga or exercise mat. Arms should be above your head and pelvis pressed into the floor. Lift your chest off the floor. That’s the flat plank position – arms extended and legs together with toes tucked.
  2. Raise one arm and the opposite leg, while keeping tension in your abs. Breathe evenly and hold for a few seconds. Return both arms and legs to the starting position. Do 8 reps for one set. Then switch sides. Remember, good form is essential for safety and effectiveness!

Bird Dog

The Bird Dog is a great workout to help build your back and abs. It teaches you balance, coordination, and posture.

To do it:

  1. Get on all fours. Put your hands below the shoulders and your knees below the hips. Press your feet flat on the floor. Keep your neck aligned with your spine.
  2. Lift one arm off the floor. Extend the opposite foot behind you until it’s parallel with the ground. Keep both hips levelled. Engage your core muscles. Hold this pose for 10-20 seconds. Then, release back down and repeat on the other side. Do 10-15 reps for maximum benefit.

The Bird Dog is a good way to work multiple muscle groups without putting strain on them. It’s low impact but still effective. It helps you build strength, stability, balance, posture, and proprioception (your body’s sense of where it is).

Strength Training

Strength training is a must for any weight management program. Build muscle strength and gain back stability and support – it’s good for your back! Also, it reduces strain on joints and bones, plus increases flexibility.

Let us explore how to start strength training!


Squats are an awesome way to get stronger! They build up muscles and help stop fat storage. Plus, they make your back muscles strong. This helps with posture, balance, and can even ease back pain.

Doing a basic squat is simple:

  • Stand with feet shoulder-width apart and toes pointed out. Keep chest up.
  • Bend down as if you’re sitting in a chair. Your legs should make a 90° angle at the knees.
  • Drive back up by pushing through your feet.

If you’re a beginner, master the basic move first. Then progress to tougher variations like sumo or box squats. Keep proper form when doing squats. This helps you avoid injury and get the most from each rep.


Lunges are a multi-joint, compound exercise. Step forward with your heel first, followed by your toes. Lower your back knee towards the floor. Keep your upper body upright. Balance yourself by pushing off your lead heel as you stand up.

For a greater intensity, use hand weights in each hand or hold a medicine ball close to the chest while lunging. Lunges target multiple muscles in the lower body and strengthen the core muscles.


Push-ups are a great strength-training exercise. They help to build muscles in the chest, triceps, and shoulders. Also, they can help to strengthen bones in arms and back.

To do a push-up, start by lying face down on the floor. Place your hands underneath your shoulders, with fingers facing forward. Extend your arms long and then bend them at a 90 degree angle. Lift your chest off the ground. Lower yourself. Repeat this pattern 10-12 times or until you get tired.

If it’s too hard, use an elevated surface like a bench for support. As you get stronger, gradually move back onto the floor. Keep good form throughout each rep.


Pull-ups: more than just an exercise! They strengthen your upper body and back muscles, used for everyday activities. When you contract your lats, rhomboids and traps during the up phase, your biceps, brachialis and brachioradialis get a workout during the downward phase. Plus, your core stability increases with each pull-up.

Here’s how to do it:

  1. Start with your arms straight out at shoulder width on a waist high bar.
  2. Flex your scapula, brace yourself and exhale as you lift off.
  3. When elbows break 90 degrees, draw shoulder blades together tight, hold for 1 second, then go to full range of motion until chin is above bar.
  4. Keep tight form in abdominals and breathe properly.
  5. Sets up to 15 repetitions, depending on fitness level.


Cardio is splendid for increasing your heart rate and motivating your body to move – resulting in weight loss! It’s also good for your back. Exercise types vary; running, swimming and cycling are all part of the cardio family.

Let us discuss the various cardio exercises which can help your back health:


Running is a great way to get your heart rate up and shed calories. You can do it indoors or outdoors. Just make sure you have the right shoes and clothes. Flat asphalt can put strain on your shins and knees, so get some cushioned running shoes if you run a lot. Many people prefer trails or grassy parks as they are easier on the legs.

To start running, warm up with gentle jogging for 5 minutes, followed by stretching. Begin with a slow pace for 10 minutes and then increase for 1-4 minutes at 75-90% of your max heart rate (check with your doctor). After each interval, rest with 1 minute light jogging. If it’s too intense, start with one or two minutes only. Increase as you feel comfortable, but make sure to reach 75-90% of your max heart rate throughout each interval. Gradually add distance for 20-30 minutes per session – do this 2-3 times per week.


Swim for your back! Swimming is a low-impact exercise that works all major muscle groups and helps build strength for improved posture and balance. It’s great for those with chronic back pain and anyone who’s overweight. It reduces stress on the spine and boosts range of motion, particularly when combined with stretching.

Thirty minutes, three times a week is great for improving cardiovascular fitness and toning your muscles. Those who want to take it up a notch can focus on speed drills like sprinting, kicking, and underwater techniques. Ramp up your intensity gradually each week, as recommended by the American College of Sports Medicine.


Cycling is great for your back health. It’s low-impact, so it won’t hurt your back. You get your heart rate up and work the muscles that support a healthy spine.

You can ride a regular, stationary, or spin bike. Most models let you adjust the seat and handlebars, so anyone can find a comfortable riding position. Also, you can use cycling for any fitness goal!

If you’re just starting an exercise program, do 10-15 minute rides twice a week. If you want to strength train, do fewer, longer rides (45+ minutes). Plus, riding outside helps reduce stress and get fresh air.

Jumping Rope

Jumping rope is fun for kids, but it’s also good for adults. It can help your cardio, agility, coordination, and even mental alertness. Start by warming up with stretches or jogging. Begin with high jumps, which are easier on the joints. Gradually speed up and jump higher until you find a steady pace. Mix it with strength training to burn fat, build muscle, and improve fitness.

It’s an awesome way to stay in shape!


Stretching is vital when it comes to weight management and back health. It can reduce tension and increase flexibility in muscles and joints. This leads to better posture, and decreases the risk of lower back pain.

In this section, we’ll explore stretching exercises for you to use and improve your weight management and back health.


The Cat/Camel exercise is great for back flexibility. It helps to reduce pain and improve posture. You can do it standing or seated.

To perform it, kneel on all fours with your hands below your shoulders and your knees below your hips.

  • Inhale and draw your spine up like a “cat“. Tuck your tail underneath.
  • Exhale and arch your back like a “camel“, with your head towards the ceiling and chest pointed down.

Repeat this 10-15 times. Move slowly and engage your core.

This stretch is great for a warm-up or can be done throughout the day. It helps to improve thoracic flexibility and spinal health. This leads to better posture and alignment.

Cobra/Child’s Pose

The cobra and child’s pose are great for stretching the back. Lie face down, legs straight, palms down on either side. For the cobra, push palms into floor and lift up, so just belly is touching. Breath deeply. Then lower to child’s pose with arms under body. Feel a gentle stretch in back muscles. Hold for 10 seconds. Repeat if desired.

Do these stretches regularly to help keep back muscles strong and flexible.

Neck/Shoulder Rolls

Neck/shoulder rolls are a great way to relax tight muscles, ease tension and open up your breathing. Ideal for those with desk jobs or physical strain.

  • Start by sitting or standing with arms relaxed. Roll head side to side in slow circles to reach max range of motion. Don’t move too quickly or aggressively – take it slow and feel the stretch.
  • Deep breath in and rise up onto toes with feet apart. Exhale as you lower back down and keep everything still – no swaying. Repeat up to 10 times for an even stretch.
  • Bring both shoulders up towards ears on inhale and hold for 5 seconds. Release with a deep exhale for maximum relaxation. Repeat shoulder rolls forward then back for 10+ reps twice during each routine.

Hip/Buttock Stretches

Hip flexor and buttock stretches should be a part of any weight management or health plan. Stretching the hip flexors helps improve flexibility, increase mobility and reduce back pain. You should do multiple stretching exercises 3 times a week.

  • Sit on the ground with one knee bent at 90 degrees and the other pointing towards the ceiling. Hold for 10 counts and switch legs. Keep knees in alignment. Do this several times.
  • Lie on your back, with one leg bent across your body toward the opposite shoulder. Reach toes with your hands if you can. Hold for 10 seconds, then switch sides. Do 2-3 sets of 10 reps each side. Keep pelvis level, without twisting or swaying.

Before stretching, do light cardio activity to warm up. Stretching regularly, plus physical activity, helps improve flexibility, reduce fatigue and improve posture. This is good for long-term health and wellness!


To wrap it up, regular exercise is a must for weight control and reducing the chances of low back pain. Exercises that help with weight management can help you stay fit and have better posture, strength and flexibility. Working out in the morning and doing activities that target core muscles are great ways to start to have a healthier lifestyle.

If you have doubts about how to safely include exercises in your daily life, it’s best to talk to a healthcare professional for expert advice.

Frequently Asked Questions

Q: What are some exercises that can help me manage my weight and improve my back health?

A: Some great exercises for weight management and better back health include walking, jogging, biking, swimming, yoga, and strength training exercises such as squats and lunges.

Q: How often should I exercise to see results in my weight management and back health?

A: Aim for at least 30 minutes of moderate to intense exercise most days of the week to see results in weight management and back health.

Q: I have chronic back pain – can I still exercise for weight management and back health?

A: It’s important to speak with your doctor or physical therapist before beginning any exercise program, especially if you have chronic back pain. They may recommend modifications or specific exercises that are safe and effective for your condition.

Q: Can weightlifting or strength training exercises help me manage my weight and improve my back health?

A: Yes, strength training exercises can help build lean muscle mass which can increase metabolism and aid in weight management. Additionally, strengthening muscles in the back, core, and legs can help improve overall back health and reduce the risk of injury.

Q: I don’t have access to a gym – what are some exercises I can do at home for weight management and back health?

A: There are many exercises that require little to no equipment that can be done at home, such as bodyweight exercises like push-ups, squats, and lunges, as well as yoga and resistance band exercises. You can also incorporate household items like water bottles or canned goods as weights for strength training exercises.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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