If you’ve ever had your back go out, you understand how painful this can be. You’re not alone, and up to 80 percent of adults report having back pain at one point in their life or another. However, there are exercises you can do to strengthen your core and back muscles, and this can reduce the risk of back pain or injury.

Back Strengthening Exercise One: Hip Lifts

Hip lifts are an excellent way to strengthen your lower back muscles and your core. Start out by lying on your back with your arms flat at your side and bend your knees slightly. Rotate your tailbone alone with your pelvis downwards. Next, slowly tighten up your core muscles and push your lower back up off of the floor. Stay in this position for 10 to 15 seconds before you slowly lower yourself back down. Do this exercise five times a day.

Back Strengthening Exercise Two: Press Up Extensions

Press up extensions are a good way to strengthen your back muscles starting from your lower back and going up. To start this exercise, lay on your stomach on the floor. Place your hands under your shoulders and gently push down with your hands until your shoulders start to lift up off the floor. Hold this position for ten to fifteen seconds and gently relax. Repeat this exercise five times.

Back Strengthening Exercise Three: Pull Ups

A pull up routine can be instrumental in strengthening all of your back muscles. In turn, this can work to help strengthen and stabilize your spine, which is an area that tends to get inflamed and give people a lot of problems, no matter their ages. By doing pull-ups, you’re working all of your upper body muscles in one convenient exercise routine. You do want to ensure that you’re following the proper technique and that you’re doing your pull-ups correct.

Back Strengthening Exercise Four: The Superman Pose

This exercise is designed to help strengthen the back extensor muscles that run along your spine. They let you arch your back, and they provide support for your spine and your pelvis. Start by laying on the floor on your stomach with your arms straight out in front of you, and your legs stretched out behind you. Slowly lift your feet and your hands up to six inches off of the ground until you feel your back muscles contracting. While holding this pose, lift your bellybutton off of the floor and hold this pose for four seconds. Slowly relax and repeat five to ten times a day.

Back Strengthening Exercise Five: Lat Pull Downs

The lat pulldown is an excellent upper body exercise that allows you to feel your muscles stretching and working as you do the exercise. The latissimus dorsi muscle is the most powerful and the widest muscle in your back. You can tone and strengthen this muscle by doing ten to twelve lat pulldowns. Start by sitting on a lat pulldown bench and grab ahold of the bar with your hands slightly wider than shoulder-width apart. Pull your back and shoulders down, and bring the lat bar down to your chest. Slowly return to the original position, and try to keep your body in the same position throughout the exercise.

These five back strengthening workout routines are quick and easy ways to help strengthen all of your back muscles. The stronger your back muscles are, the more support that your spine will have as you go about your daily activities. You’ll also decrease the chances of having a back injury or back pain, and this can lead to a healthier, happier life.