Core 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!
Get on your hands and knees in a quadruped position or all fours. Try to keep your back straight like a tabletop, and try to keep your neck in a neutral position so you don’t strain anything. Now lift one arm up and bring in straight forward. Alternate your arms, doing 10 on each side. If that is easy, then do the same thing with your legs, and alternate each side 10 times. If it is still easy, then lift your opposite arm and leg and the same time. If that is still too easy for you, then lift the same side arm and leg together. This one is really difficult, so if you can’t keep your form, don’t try it quite yet!