The modern epidemic of back problems stems from our sedentary culture. Simply put, we spend too much time sitting—and this locks our hips, shortens our hamstrings, and creates a “chain of pain” throughout the body, leading to back problems for many.
To treat back problems, you have to address the entire core region, which is why we look to movements that open the hips, lengthening and strengthening them to bring our body back into proper alignment.
So when we think about bodyweight back training, we're doing the movements that give us the desired V-shape for our back. But we'll also focus on preventative, or "pre-hab," exercises that will keep us from developing back problems later on.
You can use these 5 exercises as a warm-up, part of a core workout, or a stand-alone circuit. If you're doing a circuit, do two sets of 10.
Cat/Cow
Why: This familiar two-part yoga move improves flexibility in the lumbar and cervical spine. It's also an effective warm-up before any back routine.
How to: Start on all fours with your hands under your shoulders and your knees on the floor. Inhale, lowering your chest while pushing your hips and shoulder blades back into cow pose. Lift your chin and chest, and gaze forward. For cat pose, exhale as you draw your belly button toward your spine and round your back toward the ceiling like a cat.
Prescription: 2 sets of 10 of each movement with 30 seconds of rest between sets.
Walking on hands (frogs)
Why: While it's a total-body move that lengthens the hamstrings and calves while stabilizing the shoulders, handstand walks are also effective for lengthening the lower back muscles.
How to: Stand with your legs straight and your hands on the floor. Take your hands out. Keeping your legs straight, walk your feet toward your hands, taking small steps starting at your ankles.
Prescription: 2 sets of 10 repetitions with 30 seconds of rest between sets
On the ground in Y
Why: Why a Y? This move not only strengthens the back and shoulders, it counteracts the effects of sitting by pulling the shoulders back and down where they belong.
How to: Lie face down on the floor so your back is flat. Squeeze your shoulder blades back and down, and raise your arms overhead to form a Y shape, lifting off the floor. Keep your thumbs up.
Prescription: 2 sets of 10 repetitions with 30 seconds of rest between sets.
Pushups
Why: While more of a chest exercise, pushups are an underrated back move. When done correctly, pushups challenge your stability and draw in your shoulder blades and lats.
How to: You know the drill by now, but make sure your shoulder blades are tucked into your body, rather than flaring outward. Lower yourself to within an inch of the floor and explode back up.
Prescription: 2 sets of 10 repetitions with 60 seconds of rest between sets.
One-Arm, One-Leg Plank (aka "Bird Dog")
Why: This move challenges you to keep your back flat and stabilized.
How? From a push-up position with your forearms on the floor, push up from your elbows, supporting your weight on your elbows. Tuck your chin so that your head is in line with your body. Lift one arm and the opposite leg; hold for two seconds. Switch limbs.
Prescription: 2 sets of 10 repetitions of exercises (per side) with 30 seconds of rest between sets.