“This is a very important reason [back strength] Good posture, mobility and the ability to sit, stand and move properly throughout the day are important,” personal trainer and founder of Love Sweat Fitness Katie Dunlop, CPT, CSN, previously told Well+Good.
In an age where we spend so much time in front of our computers and phones, where we tend to hunch and slouch, back strength is crucial. In particular, “the upper back acts as a support or base for our shoulder girdle, head and neck,” Lee Jimenez, of YogaSix Geo, previously told Well+Good. So you can practice rolling your shoulders back all you want, but if you don’t have the muscular endurance to keep them that way, practicing good posture will be an uphill battle.
What’s more: “Strengthening our upper back regularly is a key preventative measure against lower back pain,” says Jimenez. This is very important because your lower back carries and supports the weight of your upper body “Because it’s at the base of the spinal column, it’s really the foundation of the body’s support system,” Dunlop says.
So if you want to strengthen and protect your body from top to bottom injuries, make time to strengthen your back. Here are videos that will help you grow taller in 20 minutes or less
9-Minute Resistance Band Back Workout
Strengthen and support your entire posterior chain (the back of your body) in this workout, while replicating what you’d do with gym equipment—think rows, lat pulls, and more with the help of a resistance band.
A 17-minute lower back stretching and strengthening Pilates session
Strength and mobility go together like peanut butter and jelly, so it only makes sense that this short workout combines the two. You’ll get both the release of a good stretch and the satisfaction of a hard workout within 20 minutes.
8 minute core and back workout
Many of your back muscles are technically your core as well, because it’s really your entire trunk that wraps around your spinal column. This workout integrates back and core work into one seamless whole.
7 Minute Kettlebell Back and Arms Workout
Many exercises you think work the arms are also using the back, when done correctly — like this one, which treats the upper body as a unit that works together to do some serious arm, shoulder, and back strengthening.
A 20-minute shoulder and upper back release flow
After all that back work, don’t forget to stretch! Strengthen, lengthen and release with this yoga flow for back strength and mobility.