Buy Back Pain WorksheetCore exercises are very important to make the back stronger. Using a swiss ball is a great way to strengthen the core, but not everyone has access to a swiss ball. Some people are also slightly nervous to use one! Here are some great core exercises for your back without having to use any equipment!

Lie down on the ground in prone or on your stomach. Try not to lift up your head so you don’t strain your neck. Put your arms straight out in front of you on the ground. Slowly lift one arm and bring it back down. Repeat with the other arm. Then lift one leg and bring it back down, alternating sides. If that is easy, then lift one arm and the opposite leg. Alternate back and forth like you are swimming. If that is still easy, then lift both arms and both legs at the same time, like Superman…or woman. Try to hold it for 3 seconds, doing 10 of each of these.