5 Bodyweight Exercises that Help Build Your Back

body weight exercises and chiropracticFor chiropractic patients, back strength is a major priority. But in today’s challenging times, going to the gym regularly is not an option for most. Fortunately, there are ways for you to increase your back strength without a gym – you don’t even necessarily need any equipment. You can use your own bodyweight to get a stronger back.

There are countless bodyweight exercises out there, so you have plenty to choose from. But to make things easier, we have collected five of our favorite bodyweight exercises for back strength. Please check them out and try out one or two that look appealing. And remember, if you feel any pain or you are worried about hurting yourself, be sure to reach out to your chiropractor to discuss the exercises before you try them.

5 Bodyweight Exercises for Your Back

1. Superman

Superman may be the best-named bodyweight exercise out there. You mimic superman while lying face down on the floor and wind up doing a lot to strengthen your entire back. To do it, find a comfortable spot on the floor where you can like with your arms outstretched above your head and your legs fully stretched out. Then, use your back muscles to lift both your legs and your arms off of the ground so you look like superman flying. Hold for a count of 10 and then slowly return to the position where you started.

Keep in mind that you can break the two movements – the movement of your legs and the movement of your arms – up if you find doing both at the same time overwhelming. You can just lift your legs or just lift your arms to exercise specific muscle groups. Eventually, you will be strong enough to do a full superman.

2. Y Superman

A Y superman focuses on your upper back. Lie in a similar position as superman, but spread your arms out where they form a Y. Now, lift your arms up simultaneously above your head. You can leave your legs on the floor for this one. Lift your arms while squeezing your lower back and glutes to maintain good structure. Hold for a count of 10 and then release slowly.

3. Pushup to Superman

You can combine a pushup with a superman to strengthen your shoulders and arms along with your back. Start with your body on the floor and your hands under your elbows. Use your hands to press up off of the floor to a plank position. Try to keep your back and core tensed to maintain safe body alignment. Then, lower your body to the ground and extend your arms above your head into a superman. Repeat 10 times.

4. T Pushup

Here is another great pushup exercise that can strengthen your core as well as your back. Start in a plank position and lower yourself so that your chest just barely touches the ground, then push yourself back up into a plank. As you reach the top of your movement, lift one hand off of the ground and reach it up into the air to form a T shape with your body while keeping both feet on the ground.

5. Pullup

Although there are many bodyweight exercises that don’t require special equipment, the pullup is such an excellent exercise for your back that we had to include it. Grab the bar with your palms facing outward, shoulder width. Pull your body straight up steadily without jerking until your chin is above the bar. Lower and repeat.

If you would like more information about exercises for your back or anything else related to chiropractic, please contact us. We are here to help!

This article is copyrighted by Blogging Chiropractors for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiropractors.

Share this:

The OMsource Mission

To guide and inspire my clients on a path to their highest potentials by improving their physical, emotional-mental, and spiritual wellbeing, empowering them to create the best possible life for themselves and to share that energy in the service of others.

Get Our Newsletter

"*" indicates required fields

This field is for validation purposes and should be left unchanged.


Omri knows the human body better than any other health care practitioner I have ever worked with.

~Carolyn T


I leave feeling energized and relaxed.

~ S.H.


I have been coming to the center for nearly two years and Dr. Omri is fantastic! He helps me reduce stress, increase energy, eliminate pain and distress – which allows me to fully integrate my mind/ body/ spirit.

~ Jeff W


I’m learning to stand straighter and I feel calmer.

~ Britta B


Within 1.5 days, my body happily returned to its former state of well-being. Pain is gone and I am walking tall. I felt like I was moving on a cloud when I left.  Highly recommended, don’t wait.

~ Karuna C

Latest Blog Posts

Get Wellness Tips and Updates in Your Inbox

"*" indicates required fields

This field is for validation purposes and should be left unchanged.