Low + Mid Back Strengthening

Gentle programs to build a stronger, more resilient low and mid back — especially for older adults and anyone with a sensitive spine.

If you currently have pain or a recent injury, please get cleared by your medical or physical therapy provider before starting.
Never push into sharp, burning, or shooting pain. Use an easier version or a smaller range of motion and keep everything pain‑free.
Move slow and with control. Breathe normally. Leave 1–2 repetitions “in the tank” and rest 60–120 seconds between sets unless otherwise noted.

Exercise 1 of 6

Low + Mid Back · General routine

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