A Quick & Easy 10-Minute Cardio Warm Up

If you’re suffering from lower back pain-you’re not alone! Whether it’s from hunching over a desk, lifting too heavy in household chores, or clinical medical issues, lower back pain is a common complaint that can dampen our day-to-day lives. 

Sometimes, relief feels impossible, but there is hope in sight! Below, we’ll explore seven simple stretches that can help ease your pain, with step-by-step instructions for beginners. We’ll also unpack the benefits of stretching for lower back pain and offer tips for getting the most out of your routine.

Don’t accept chronic back pain-embark on a fitness journey for support and expert guidance when you need it. 

Why Stretching Helps Lower Back Pain

Stretching is a great way to ease discomfort and relieve tension in your body. But you’ll also find a few other amazing benefits of stretching your lower back, such as:

Increased Flexibility

Lower back pain is often caused by tight hamstring, back, and hip muscles. By stretching, these muscles are loosened, reducing tension and discomfort in your back. Research shows that consistent lower back stretches significantly reduce lower back pain. 

Better Range of Motion

Even gentle stretching and light movement can help improve mobility, making daily tasks easier. Daily stressors on your body can be improved through daily stretching and increasing the range of motion.

Enhanced Blood Flow and Healing

Stretching improves blood circulation. With increased blood flow, more nutrients can reach the parts of your body you need. This can reduce inflammation and tightness in the lower back and speed up the healing process. 

How to Safely Stretch for Lower Back Pain Relief

Stretching is meant to be a remedy for pain, not a cause. We care about your safety. Here are some essential tips to stretch safely for lower back pain:

Warm Up Before Stretching

Partaking in light aerobic activity, like walking or cycling for five minutes, prepares your muscles for back stretches. This helps prevent injury as the movement loosens your muscles and increases your heart rate. 

Listen to Your Body

Pay attention to how your body feels and moves during lower back stretches. Stop immediately if there’s sharp or persistent pain during a movement. Stretching should only relieve tension, not create it. 

Use Proper Form and Technique

To avoid injury, use good posture by maintaining a neutral spine and proper alignment during each stretch for lower back pain. In centering yourself this way, you will have a deep stretch without hurting your muscles or joints. 

Beginner-Friendly Lower Back Stretches: Step-by-Step Instructions

These beginner back stretches are perfect for everyone—from beginners to lifelong gym buffs. Follow these step-by-step instructions to help aid lower back pain. 

1. Child’s Pose

This lower back stretch elongates the spine and relieves tension in the lower back.

• Kneel on the floor and sit back on your heels, extending your arms forward.

• Place your forehead on the floor.

• Relax and breathe deeply.

• Hold for 20-30 seconds.

2. Cat-Cow Stretch

Cat-Cow improves spinal flexibility, which alleviates muscle stiffness.

• Start on all fours.

• Switch between arching your spine (cow) and rounding it (cat).

  • Cat pose should look like a startled, arched-back Halloween cat

• Repeat slowly 8-10 times.

3. Knees-to-Chest Stretch

An easy stretch—just lie down and hug yourself!

• Lie on your back with your knees bent.

• Bring one or both knees to your chest.

• Hold for 20-30 seconds and relax.

• Repeat 2-3 times.

4. Seated Hamstring Stretch

Hamstrings and lower back pain are often related. Stretching your hamstrings removes pressure from your lower back.

• Sit with your legs long in front of you.

• Reach for your toes, keeping your spine straight.

• Hold for 20-30 seconds.

5. Figure Four Stretch

Figure Four targets the hips and stretches the lower back muscles to loosen your muscles and increase flexibility. 

• Lie on your back. 

• Cross your right ankle over your left knee.

• Pull the left leg toward your chest.

• Hold for 20-30 seconds, then switch sides.

6. Pelvic Tilts

A slightly more dynamic stretch that strengthens your lower back and core while soothing pain.

• Lie on your back with your knees bent.

• Tilt your pelvis upward.

  • This should naturally flatten your lower back against the floor.

• Tighten your core and hold for a few seconds, then relax.

• Do 10-12 slow repetitions. 

7. Standing Forward Bend

Like the seated hamstring stretch, this movement releases tension in your lower back and hamstrings. 

• Keep your feet hip-width apart.

• Slowly bend towards your toes.

• Hold for 20-30 seconds.

Quick Tips for Getting the Most Out of Your Back Stretches

• Warm up before stretching. Light activity helps loosen your muscles and prepare for lower back stretches.

• Hold each stretch for 20-30 seconds. Avoid bouncing or jerking movements, as they can lead to injury. Steadily, holding a stretch deeply works the muscles.

• Listen to your body. Don’t push through the pain. If a stretch hurts, stop, rest, and modify as your body requires. 

Seeking Professional Help for Lower Back Pain

Numerous experts agree on the incredible benefits of stretching. While stretching can be helpful, it may not solve persistent lower back pain. If lower back pain lasts for weeks on end, it is time to seek medical advice. 

Stretch Safely at Planet Fitness

Incorporating regular lower back stretches into your daily routine can improve the frustration caused by lower back pain, relieve uncomfortable symptoms, and increase mobility. Back stretches abound with benefits—increased flexibility for muscle relief, enhanced blood flow for expedited healing, and a better range of motion. In fact, they’re likely to be the first thing your doctor recommends! 

Every Planet Fitness club features a dedicated stretching area, giving you the space to work through each of these moves with proper form, away from the equipment and at your own pace. It's part of our Judgement-Free Zone, designed so you feel comfortable taking the time your body needs.

Not able to make it into the club, or want to build a routine before you go? The PF App offers guided mobility videos you can follow along with anytime, anywhere, making it easy to stay consistent with your stretching even on the go.

For more stretches and fitness tips, keep poking around our blog—or get started on the go for free with the PF App.

Are calves getting left behind in your workout routine? It's time to give them some love with the standing calf raise! The standing calf raise is a practical, easy-to-do exercise that can help you build stronger legs.

Don’t run the race alone! Find a club near you for support and expert guidance when you need it. 

What is the Standing Calf Raise? 

A standing calf raise is a simple, low-impact exercise aimed at strengthening your lower-leg muscles, particularly your calves and ankles. It involves lifting and lowering your heels, while in a standing position, giving your muscles a beneficial workout that helps with daily function. Standing calf raises are just one type of calf raise, and can be performed on the ground or an elevated surface. This exercise, like any calf raise, can be modified depending on your specific fitness needs and goals.

The Benefits of Standing Calf Raises for Beginners

Some think calf raises are merely just to build strength, and while the standing calf raise is great for that, there are many other benefits. These include:

• Strengthens Calf Muscles. The obvious one, but still worth a mention. Calf raises work the upper and lower part of your calf muscles. They improve ankle strength and stability and, in turn, are good for walking, running, and other fun activities.

• Enhances Athletic Performance. Want explosive power? Then you need strong, athletic calves. Many sports require good calf strength. 

• Reduces Risk of Injury. Anything that stresses the lower legs can increase the risk of injury. The calf raise strengthens and stabilizes your ankle muscles, helping prevent sprains and strains.

• Improves Balance and Coordination. The standing calf raise forces you to balance. Balance exercises prevent falls or injuries in exercise and daily life. 

Enough of the benefits—let’s get moving!

How to Do a Standing Calf Raise: Step-by-Step Guide

The standing calf raise is a great exercise for beginners, but it can still be tricky! Some equipment is valuable, like a step-up or a chair for balance. While you can find a way to make this work at home, every PF location provides free equipment to focus on your workout instead of worrying that you’ll have what you need.

The standing calf raise may be a pretty straightforward exercise, but to maximize benefits and avoid injury, it’s pivotal you follow the correct form:

1. Set Up

Stand on a raised surface with the balls of your feet on the edge and your heels dangling off. If you need to, grab a stable surface for support.

2. Starting Position

Spread your feet hip-width apart. Keep your knees slightly bent to target those lower leg muscles and get a deeper workout. Put your weight on the balls of your feet, so when your heels drop below the surface, you are fully stretching those muscles. 

3. Lifting Motion

With your body weight still in the balls of your feet, raise your heels as high as you can. Straighten your legs but don’t lock your knees to maintain flexibility. 

4. Peak Position

Keep your calves raised for 2-3 seconds. This lets your calf muscles fully contract and focuses on controlled movement. 

5. Lowering Motion

Very slowly, lower your heels to the starting position beneath the edge of the step. 

6. Repeat

You should feel the burn soon, but just in case, perform 8-12 repetitions for 3 sets. 

Common Mistakes to Avoid with Standing Calf Raises

Calf raises are an exercise like any other, so improper form can reduce the effectiveness and increase the risk of injury. 

Avoid common mistakes like:

• Bouncing at the Top or Bottom. Too much momentum is detrimental to this movement. Instead, focus on slow and controlled movements–this engages the muscles the right way. 

• Not Using a Full Range of Motion. Lower your heels below the step and raise them to your maximum height to fully engage your calves.

• Locking the Knees. Keeping a slight bent to your knees a.) makes sure you focus on your calf muscles and b.) reduces unnecessary strain on your joints. 

• Leaning Forward or Backward. A neutral spine will ensure your weight stays in the balls of your feet to maximize the effectiveness of the exercise.

• Rushing Through Reps. It’s easy to rush through this simple movement, but to fully activate the calves—you need to take it slow and move deliberately. 

Variations of the Standing Calf Raise for Increased Challenge

As you do the standing calf raise, it’s likely your legs will get stronger, and your body weight won’t be enough. Or, you may want to target specific muscles in your calves. Below are some ways to modify the calf raises for your fitness goals. If you enjoy these exercises, check out these other bodyweight workouts to challenge yourself!

Seated Calf Raise (Plate-Loaded)

On a machine or with a barbell across your knees, you can add resistance to target the lower part of your calf. 

Standing Calf Raise (Plate-Loaded)

To work the upper calf muscle, follow the same steps outlined while holding a weight (or any household object—a plate will work!). 

Calf Extension Machine

The calf-extension machine works wonders at isolating your calf muscles through resistance. It’s ideal for building endurance and muscle mass.

Dumbbell Calf Raise

Similar to the plate-loaded standing calf raise, try holding a dumbbell in each hand. This adds resistance and difficulty, challenging your balance and coordination. 

Single-Leg Calf Raise

In this variation, only raise one calf at a time. This helps individually target your calf muscles and is excellent for improving balance and fixing muscle imbalances.

That’s How to Do Standing Calf Raises Like a Pro

Standing calf raises are a simple, fundamental exercise that helps build lower leg strength, improves balance, and enhances athletic performance. Once you master the proper form of the calf raise and avoid mistakes to truly target the muscles, you can then move on to more challenging variations. 

Congratulations! You are well on your way to developing stronger calves through the calf raise!

Regardless of gym exercise, the standing calf raise is a versatile and valuable exercise for any fitness level. Want to learn more exercises like this one? Get started now for free on the PF App!

You control your core with a confounding combination of muscle groups, ranging from the side body to the pelvis, across the abdomen, around the hips, and down the thighs. (Everything that touches the spine, in other words.) And putting in the effort here helps long term—you’ll improve general balance by strengthening your body, and a strong core lowers your risk of accidents and falls.

Plus, all those hobbies you want to continue into your later decades? Think about swimming, climbing, rowing, lifting objects, walking, reaching, carrying groceries…wait…turns out nearly all of our daily movement heavily depends on how strong the spine is. 

You may be surprised by the benefits of back exercises—including improved health, functional fitness, and well-being—that you’ll enjoy after you finish this article. 

So, let's get started on the road to a stronger, healthier spine with this selection of the best back exercises for your fitness plan.

The Benefits of Back Workouts

Tacking a few back exercises onto your weekly workout calendar offers several, serious benefits beyond building muscle. You’ll find relief from persistent back pain by strengthening weaker muscle groups and improving your posture to boot. Plus, gaining better functional mobility via those strengthened back muscles will make everyday activities a breeze and reduce the risk of injury as you age. 

And don’t forget a few lower back exercises to assist in lifting, bending, and twisting for years to come. Supporting your posture with some back exercises is a wise way to invest in the future—you’ll need a strong spine and shoulders when climbing mountains into your 80s and 90s!

On the more mundane side, most of us need to combat modern ailments like rounded shoulders and the dreaded “forward head posture”  caused by long periods of sitting—who else is working from home?—and poor ergonomics—hello, tech neck! 

A strong core stabilizes the whole body—head, shoulders, knees, and toes. 

12 Best Back Exercises to Add to Your Workout Plan

Now, let’s get cracking! These back exercises will have you standing tall, feeling strong, and looking fabulous. Get those muscles moving and your spine ready for some serious support.

1. Cable Row

This seated exercise uses a cable machine. Pull the handle toward your torso, primarily targeting the back muscles, including the lats, rhomboids, and traps.

2. Pull Up

A bodyweight exercise where you pull up on a bar until your chin is above the bar. This primarily engagesthe upper back, shoulders, and biceps.

3. Cable Lat Pulldown 

Performed on a cable machine, you’ll pull down a bar toward your chest while seated working the muscles laterally across the back. 

4. Back Extension Machine 

Use a machine to extend and strengthen the lower back by bending and engaging the waist to improve posture and stability.

5. Cable Chop 

With a rotational movement using a cable machine, pull the handle diagonally across the body, engaging the core, obliques, and shoulders to build rotational strength and stability.

6. Cable Rear Delt Fly                                                                         

Performed on a cable machine, pull the handles out to the sides to strengthen the rear delts while improving shoulder stability and posture.

7. Dumbbell Deadlift                                                                           

Lift dumbbells from the ground to a standing position, focusing on hip hinge movement and utilizing a combination of the hamstrings, glutes, lower back, and core.

8. Dumbbell Shrugs

Hold dumbbells and shrug the shoulders upwards. This exercise strengthens and improves shoulder and neck stability.

9. Cat-Cow

A simple yoga sequence alternating between arching and rounding the back helps increase flexibility in the spine and relieve tension in back and neck.

10. Bird Dog

A balancing exercise on hands and knees in which you extend the opposite arm and leg slowly, engaging the core and back, repeating 10-12 times on each side and moving with the breath. It increases core stability, balance, and coordination.

11. Superman

An exercise where you lie face down and lift the arms and legs off the ground simultaneously to strengthen the lower back, glutes, and shoulders. 

12. Good Morning

Bend at the hips with (or without) a barbell on your shoulders, then return to standing. This one targets the hamstrings, glutes, and lower back, promoting hip hinge strength and flexibility.

Which Muscles Do Back Exercises Engage?

These exercises are a secret weapon, tackling a variety of muscles to build strength and balance. Imagine sculpting a back so strong and stable that it could practically double as a superhero’s cape! Here are some of the main muscles worked in the above back exercise list.

• Latissimus Dorsi (Lats): best worked with Cable Row, Pull Up, and Cable Lat Pulldowns. 

• Trapezius (Traps): best developed with Cable Row, Dumbbell Shrugs, and Cable Rear Delt Fly exercises.

• Rhomboids: worked on by Pull Ups, Cable Row, and Cable Rear Delt Fly exercises.

• Erector Spinae: sculpted by the Back Extension machine, Dumbbell Deadlift, Good Morning, and Superman exercises.

• Deltoids (Shoulders): built by the Cable Rear Delt Fly, and Cable Chop Exercises.

• Forearm Muscles: strengthened by the Pull-Up, Cable Row, and Dumbbell deadlift exercises. 

• Core Muscles (Abdominals and Obliques): refined by the Cable Chop, Bird Dog, Cat-Cow, and Superman exercises.

Whether you intend to lift heavier, stand taller, or simply dazzle with your posture, these moves have got your back—literally. So, get ready to flex those muscles and turn your back into a powerhouse of strength and stability. 

Sample Beginner Lower Back Workout Routine

Ready to rock some lower back exercises? Well, this back training for beginners can target all the muscles you need to boost spinal stability.

Warm-up: Start with a 5-10 minute warm-up to get the muscles ready to go.

1. Cable Row

• Sets: 3

• Reps: 12-15

• Muscles Worked: Lats, rhomboids, traps, biceps, forearms

• How to do it:

  • Sit down at the cable row machine and grasp the handle with both hands.

  • Pull the handle towards your torso, squeezing your shoulder blades together.

  • Slowly extend your arms back to the starting position.

2. Pull-Up (assisted if needed)

• Sets: 3

• Reps: 8-10

• Muscles Worked: Lats, biceps, traps, rhomboids, posterior delts, forearms

• How to do it:

  • Grab the pull-up bar with an overhand grip, hands shoulder width apart.

  • Pull yourself up until your chin is above the bar, working your lats and biceps.

  • Lower yourself back down with control.

3. Cable Lat Pulldown

• Sets: 3

• Reps: 12-15

• Muscles Worked: Lats, teres major, rhomboids, traps, biceps

• How to do it:

  • Sit at the lat pulldown machine and grasp the bar with a wide grip.

  • Pull the bar down towards your chest, keeping your elbows pointed down.

  • Slowly return the bar to the starting position.

4. Back Extension Machine

• Sets: 3

• Reps: 15-20

• Muscles Worked: Lower back, glutes, hamstrings

• How to do it:

  • Position yourself on the back extension machine, securing your feet and hips.

  • Bend at the waist to lower your upper body towards the floor.

  • Raise your torso back up to align with your legs.

5. Bird Dog

• Sets: 3

• Reps: 10-12 per side

• Muscles Worked: Lower back, abs, glutes, deltoids, traps

• How to do it:

  • Start on all fours, with your hands under your shoulders and knees under your hips.

  • Extend one arm forward and the opposite leg back, keeping your back straight.

  • Return to the starting position and switch sides.

6. Superman

• Sets: 3

• Reps: 15-20

• Muscles Worked: Lower back, glutes, hamstrings, shoulders

• How to do it:

  • Lie face down on the floor, arms extended in front of you.

  • Lift your arms, chest, and legs off the ground simultaneously.

  • Hold briefly, then lower back down.

Cool-down: Finish with a cool-down and stretching to aid recovery.

Back to Basics: Finish Strong Mastering Lower Back Exercises

Back exercises are a fantastic supplement to your fitness routine to enhance your well-being, improve posture, lower risk of injury, boost daily function, and increase your quality of life.

Don’t back down from this challenge—Download the free PF App for more back workouts, exercise how-tos, and fitness inspiration!