Having Recurrent Back Issues? Try This 20-Minute Workout For Women For A Stronger Back

Ladies, if you feel you have poor back strength, here are four exercises for you to regain back endurance.

Written by: Chanchal SengarPublished at: Jun 10,2022
Updated at: Jun 20,2022

A common recurring issue women report is that of back pain. A study published in the NCBI states that week long back pain prevalence is 40% for women and 32% for men. Untreated problems can escalate to chronic back problems. The main causes of back pain include low bone density, hormonal imbalance, pregnancy and more. Many women find it challenging to perform basic daily tasks due to their back conditions.

Here is a quick, easy-to-do back workout plan that’ll keep your back in better shape.

These 5 back exercises that help in strengthening and maintaining a healthy back among women: 

5 Minutes- Pull-ups and Assisted pull-ups

Pull-ups are advanced upper body exercises that have many benefits. They are included in many weight training routines.

According to Abhishek Chatterjee, General Manager, SWITCH Wellness. CPT ACSM, classic pull-up consists of grabbing an overhead bar and using the power of the upper body to lift until the chin is above the bar. It is considered a challenging exercise as it requires a lot of core strength to pull the body against gravity.


  • It helps strengthen the sets of muscles present in the back and is one of the most effective exercises there is.
  • The other added advantages of pull-ups are Improved grip strength, better fitness level, and improved mental health.
  • Pull-ups help women gain strength and lean muscle mass, which helps in burning body fat and enhancing metabolism.

5 Minutes- Lat pulldown and Reverse lat pulldown 

Pull-down exercises are performed on a bench  where one can move their back muscles and adjust the resistance. It is beneficial for  strengthening the load capacity of the back in case of the inability to perform pull-ups. It supports the latissimus dorsi, the largest muscle in the back that helps with good posture and stability.

5 Minutes- Rows (Seated/bent over/single arm)

A seated cable row is a pulling exercise that works the muscles of the back, especially the latissimus dorsi. This exercise is designed for strength training. Although it’s called rowing, it's not the classic rowing motion that one might use in aerobic rowing. This is a functional exercise where one pulls the object towards the chest in several reps.

  • Although the equipment required for this exercise is available in gyms, you can always tweak it.
  • Sit erect on a bench or chair against a pole. Take a yoga band, put it around the pole with both the ends in your hand.
  • Keep a distance of 2 meters between your chair and pole.
  • Try to stretch without bending your back.


The main advantage of Bent-over-row is that these dynamic movements move the upper back and biceps, while static contractions develop the posterior chains (gluteal muscles, hamstrings, lower back).

One-arm dumbbell rows are a great exercise to strengthen and develop back and core muscles. It also supports shoulders and muscles of the arms to some extent.

5 Minutes- Pelvic bridge

The pelvic bridge exercise is the simplest looking exercise that targets the core and benefits the back muscles as well as postures. It does not require any equipment and can be done on a fitness or yoga mat or towel. It is specifically suggested for the ones suffering from chronic back pains as it is safe to perform, even without assistance. It also helps in relieving existing pain.

Women of any age or fitness level can perform this exercise. Regular practice will show assured results in the long run.


Every woman needs to practice these exercises at her own paceAnd expect her strength to improve gradually.

As the back is made up of a complex network of muscles that run along the spine, whether it's the rhomboid muscles on the upper back or the erector spinal muscles at the base of the spine, there are many places where pain and discomfort can penetrate. Therefore, it is essential to train the back regularly.

Image credits- freepik


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