No Stupid Questions

If you have chronic back pain (not temporary, and not linked to an activity), you need to see a doctor first.

No, really. See a doctor. Because ALL of the exercises you see can seriously injure you, even permanently, depending on your exact condition. What works miracles for someone else may work backwards for you. Even if they have a similar condition, or it's in a similar group (e g. Core strengthening)

And above all else, listen to your body. If it hurts, stop doing it.

Source: I've been through this the hard way

Yoga in general and deadlifts are what I do. Back extension in both directions laying on your belly on a bench is good for strengthening it safely, start with small range of motion and extend it as you can.

Remember a few things - we spend more time bent forward than back, so make sure to strengthen the back in the arched direction as well. The whole body is connected so develop it in a balanced way. And move in every direction (intentionally). That last one is what yoga is so good for.

As others have mentioned, core exercises will be key here.

Some more traditional non-core exercises like squats and deadlifts will be engaging your core muscles (and a reminder that your ‘core’ is your whole trunk/body and not just your abs!), but you can progress this along with additional core exercises.

As someone that sits a lot for work, I really like to do ‘supermans’ and variations of them, a basic one is to lie flat on your stomach with arms and legs extended, then raise your arms and legs off the floor. You can hold, do them as reps, “swim” in the air, add in some pulls (like an overhead row if you have a resistance band or something you can attach in front of you).

Yoga has been mentioned below, but I would add Pilates to the list as well, there are plenty of core exercises to go at.

Pull-ups were the key for my back. Once I could complete a set of 10 with body weight only it was like magic. Though, I do think that the pull-ups forced me to strengthen my core, which had a major impact. Then once those muscles were able to keep up it made everything else easier too.

I'm on the yoga train. Specifically downward dog into a bunch of cat/cow's mixed in with other stuff.

Hit up exrx.net and look for weight lifting exercises that target back muscles specifically. For lower back (erector spinae), thing like weighted hyperextensions are going to target it specifically. I would suggest doing about 12 weeks where you start you back workout with basic compound lifts--deadlifts, squats, bent over barbell rows--and progress to more isolating lifts like hyperextensions at the end of the workout. I would suggest doing that 12 weeks with just 1-2 sets of 12-15 reps for each exercise, with rests of 30-90 seconds between sets and exercises; that will get your body ready to progress to more sets at higher weight and reduced repetitions. And yes, you need to change you workout every 3-4 months or so; that's a basic principle of periodization. Changing your workout will mean more or fewer sets, with lower or higher numbers of repetitions, and different weight. In general, you'll do a few sets of high repetitions with lower weights, and more sets of low repetitions with higher weights.

Also, don't forget to do abdominals; those are important stabilizing your back.

For cardio, rowing is going to be your go-to choice for a strong back.

I would strongly suggest getting a personal trainer for a few sessions specifically to work on your form for squats, deadlifts, etc. If you do that though, be very, very firm with them that the only thing you want is direction on form; PTs will have a strong tendency to try and sign you up for months or years of training that may or may not help with your specific goals. Look for trainers with ACSM or NSCA certifications only (most other certs are barely worth the paper they're printed on), ans a BS in kinesiology or exercise science.

Sun salutations every morning.

Yoga, specifically Hatha Yoga or Ashtanga Yoga with focus on the secondary series (there are 6 total).

I'd highly recommend to start out with classes and a suitable instructor though, there are a bunch of specific warm-ups to loosen some muscle groups and stretching certain areas that allow you to get into the required postures, trying to raw-dog those can lead to injuries if you force your stiff body into some positions it's not used to.

If all you want are basic exercises to cycle through on a daily basis, 4-8 weeks of guided training is already enough to know what and how to do, you can continue with youtube from then on.

Yoga, for sure. I used to think it was just women stretching. Now I know it's for everyone, and it's more about strength than stretching. There are muscles that get worked in yoga that I have never known was there through mainstream weight lifting and strength training. Specifically my core and lower back. It's made a difference, although it took about a year for me.

The McGill Big Three for starters?

Then deadlifts, RDLs, Lat Pull Downs, rows. Deadlifts are great for your erectors but the fatigue is a lot so you're probably better of with RDLs.

Aight, a lot of what goes into keeping your back musket healthy isn't specifically using the back muscles. I spent years power lifting, and even longer doing general strength training. That still didn't prepare me for life after a major series of back injuries.

First thing to realize is that your core contributes to a healthy back. So you can't skip that.

Second thing is that you don't ever exercise back muscles without stretching first. You have to work that in so that before you ever do any weight based exercise with the back, it's limbered up and the muscles are "warm". And that goes for body wbeight, not just lifting.

Third is that you need to adjust your back exercises and your front exercises. You don't want to get your pecs stronger than your lats and upper back can balance, you dig? Later on, you can worry about increasing strength to different muscles like the pecs and get them bigger. But the first year or two of building your body into a healthy state, don't go crazy with the front of your body. What happens is that you'll be doing stuff and your back can't support the movements properly, leading to injury.

Now, specific exercises. I like the superman a lot for early stages. You're belly down, arms extended above your head. You then lift your legs and your upper body. Kind of like the inverse of a situp. Hold for a three count, then back down.

Rows are great for the upper back. Bent over rows in specific. Start with low weights. Anything like a can of food is good for beginners.

Side planks are bomb. They also help with keeping things balanced as you aren't only engaging back muscles. Regular planks are a solid pick as well.

Overhead lifts with light weight, like a can of food. It focuses more on the trapezius, but it'll also work out everything connected to the shoulders to some degree.

Add in some squats, without weight, to connect it all to your base, and you've got it all balanced with "leg day" as well as core day.

Remember, the key to preventing back pain and injury is warming up. Doesn't matter if you're doing body weight, power lifts, intensive yoga, martial arts, whatever. You want the back loose and with the blood flowing before you start adding in anything that makes the muscles work hard.

I've been shaving since I was 12 years old (I'm 40 now). For most of those shaving years, I liked to get really close to the mirror, to ensure I didn't miss a spot, so I always leaned far over the sink to get that close shave.

Unbeknownst to me, spending decades leaning unsupported over the sink for 7-10 minutes every morning gave me very strong lower back muscles, which also helped to stabilize my core. I never had back problems, even when all my friends, family, and coworkers started to develop back pain later in life.

About 7 years ago, I discovered the wonders of shaving in the shower. I put a small mirror on my shower wall and shaved without all the additional hassle of cleaning a sink and counter. It was wonderful... except I wasn't doing my morning lower back routine because I could stand upright, right next to the mirror. My lower back started getting weaker over time.

About 4 years ago, I slipped while going down my stairs and landed hard, injuring my back. I used to be able to bounce back from a fall like that, but I actually had to go to the ER to ensure I hadn't broken something; I couldn't even sit up straight without pain.

The pain lessened but never really went away and I found myself finally stuck with permanent back pain.

I'm considering getting rid of my shower mirror and shaving over the sink like I used to, to help rebuild my lower back muscles and better support my spine. My wife deals with permanent back pain thanks to degenerative disc disease, and the things that helps her the most is building a stronger core and lower back muscles, to take the support away from the areas that want to cause pain.

Consider a sports massage as well. Fair chance you have some knots going.

I've been doing heavy squats and deadlifts for the past 15 years and I've never experienced back pain. I can't for 100% certainty credit lifting for this but I'd be amazed if it doesn't play a factor.

EDIT: And hanging. You don't even need to do pull-ups. Just get a bar from which you can hang daily. It decompresses your spine but also flexes your shoulders. We're apes after all and hanging is what they do all day every day.

It depends on the cause of your back pain so I agree with the people who said maybe see a doctor. Some people have weak back muscles so strengthening exercises help. My back pain was caused by tight hamstrings and overuse of my back, so I fixed it with a lot of hamstring stretches and getting out of my office chair as much as possible. My brother in law has a bulging disc so neither of those things would help him.

Probably the biggest help for me was WFH so I could get out of my office chair - I can lie down, walk around, or sit in different chairs when I'm taking a break, and I take a lot of breaks. I stretch my hamstrings after most workouts so I'm warmed up. I bend over to touch my toes with my feet together for 90 seconds, starting gently, breathing as I relax, and slowly increasing the stretch a little as my muscles loosen up. Then I take a 30 second break, then I move my feet to somewhere width apart and do another 90 second slow hamstring stretch. Another 30-second break, then I put my feet about halfway to a split and do a other 90 seconds touching the ground. Then a break then as wide as I can go and bend over to touch the ground. I think the slow process really helps me relax.

Not necessarily a stretch or workout that I'm going to suggest, but more if you're exercising get help from someone who knows good form.

I got into doing sit-ups/core strength exercises as a teenager, alongside bad form and bad sleeping/living conditions + stretchy ligaments have completely ruined my back.

The first thing that's actually started to help in a way that doesn't cause other issue has been seeing a physiotherapist, who worked with me to identify exactly which muscles were stiff, which muscles were over stretched, range of movement, etc...

And then walked me through what exercises and and positions would actually help with my difficulties.

Otherwise a massage gun used properly can be a game changer, but same thing, if you have a partner, ask them to help you out; don't over stretch trying to fix things.

Climbing

Tai Chi for staying limber

My go to is dynamic exercises that forced you to stabilise the core. Kettle bell swings (including one handed variants), halos, around-the-world, atlas swings etc. Thus combined with mobility drills from the hip (where many back muscles start) and up takes for me care of any after work pain.

Using a real wooden Chair. For 20 Years now, I use a normal wooden chair for my PC Work instead of a office chair. If I want to turn around, I (my back) does it, not my chair. If I want to get closer, I do it, not my chair. Up? Down? Change sitting position. I have no scientific proof, but I feel like moving my own body, finding positions to sit and moving around on it did better to my back than sitting motionless in a padded office chair swiffeling around while my back degraded further and further. At least my office-chair-colleague around me constantly talk about back problems and then go and buy an even more expensive office chair where they even have to move less. But you want to move more, not less for your back to not deteriorate

Buy a chair where you yourself move with your back, not a chair that prevents your body from moving. Also, switch between standing and sitting multiple times a day if you can. Keep Moving. Keep those joints and muscles in motions.

For me, bouldering has helped a lot. If you already have chronic pain definitely talk with a doctor or physical therapist first though. If you aren't paying attention to your body it's also very easy for climbing to fuck you up more. It's a great combo of core and back strength though that can really help with a lot of things

I have ADHD and this means for me that I cannot sit motionless. Every few seconds I move on my chair, change my posture etc.

That is all the excercise for my back. So far it has worked.

This is my own personal experience. I am not a medical doctor. I hold no degrees. However, I'm confident that I know what I'm talking about here.

Get yourself a short fat girl. Like 5'3, but 220lbs.

I hurt my back in 2011. I was walking bent over for like 2 months. I was also dating a fat girl at the time.

I had her give me a massage, but it didn't do anything. I was like "it needs to be HARDER!!!"

Somehow we got to the point where she was walking on my back. I felt like I was being squished in the best possible way. When she was done, I was able to walk upright. Still in pain, but not so much pain that I was forced to be hunched over.

We did this every day for a week. Suddenly my back was fine. Then we kept doing it because it just feels good.

So yeah. That's my back pain relief advice. Get a fat girl.