Exercise library # Back exercises, step by step Every exercise in the Remedy app, with how to do it, form cues, common mistakes, and where it fits in a back program. General fitness information, not medical advice. TypeAllMobilityCore and stabilityGlutes and hipsStrengthStretches and recovery EquipmentAllNo equipmentBand or dumbbellsGym AreaAllLower backUpper and mid back ## Mobility Move the spine and hips through a comfortable range. Remedy uses these to warm up. [Mobility ### Cat-cow stretch An all-fours movement that alternates rounding and arching your spine. No equipment · Gentle](https://remedyrecoveries.com/exercises/cat-cow) [Mobility ### Open-book rotation A side-lying rotation for the upper and middle back. No equipment · Gentle](https://remedyrecoveries.com/exercises/open-book-rotation) [Mobility ### Chair thoracic extension A gentle backward bend of the upper back over the top of a chair. No equipment · Gentle](https://remedyrecoveries.com/exercises/thoracic-extension) [Mobility ### Hip flexor stretch A lunge-position stretch for the front of the hip. No equipment · Gentle](https://remedyrecoveries.com/exercises/hip-flexor-stretch) [Mobility ### McKenzie press-up A press-up from lying on your stomach where the hips stay on the floor and the lower back extends. No equipment · Gentle](https://remedyrecoveries.com/exercises/mckenzie-press-up) ## Core and stability Hold the trunk steady while arms and legs move. The base everything else sits on. [Core and stability ### Dead bug exercise A core exercise done on your back: you slowly lower an opposite arm and leg while keeping your trunk still. No equipment · Beginner](https://remedyrecoveries.com/exercises/dead-bug) [Core and stability ### Bird dog exercise From your hands and knees, you reach one arm forward and the opposite leg back while keeping your back still. No equipment · Beginner](https://remedyrecoveries.com/exercises/bird-dog) [Core and stability ### Side plank from the knees A shorter-lever side plank with your knees on the floor. No equipment · Intermediate](https://remedyrecoveries.com/exercises/side-plank-knees) [Core and stability ### Side plank A side plank on your feet. No equipment · Advanced](https://remedyrecoveries.com/exercises/side-plank) [Core and stability ### Suitcase carry Walking while holding a weight in one hand, like carrying a suitcase. Band or dumbbells · Advanced](https://remedyrecoveries.com/exercises/suitcase-carry) ## Glutes and hips Hip extension strength, so the hips do the lifting instead of the low back. [Glutes and hips ### Glute bridge Lying on your back with knees bent, you drive through your heels to lift your hips. No equipment · Beginner](https://remedyrecoveries.com/exercises/glute-bridge) [Glutes and hips ### Single-leg glute bridge A glute bridge on one leg, with the other leg held straight. No equipment · Intermediate](https://remedyrecoveries.com/exercises/single-leg-glute-bridge) [Glutes and hips ### Barbell hip thrust A loaded bridge with your upper back on a bench and a barbell across your hips. Gym · Advanced](https://remedyrecoveries.com/exercises/barbell-hip-thrust) ## Strength Hinges, squats, and rows that build the back and legs up over the weeks. [Strength ### Hip hinge Bending forward by pushing your hips back while your spine stays long. No equipment · Beginner](https://remedyrecoveries.com/exercises/bodyweight-hip-hinge) [Strength ### Banded Romanian deadlift A hip hinge against a resistance band anchored under your feet. Band or dumbbells · Intermediate](https://remedyrecoveries.com/exercises/banded-romanian-deadlift) [Strength ### Single-leg Romanian deadlift A hip hinge on one leg while the other leg reaches straight back. No equipment · Intermediate](https://remedyrecoveries.com/exercises/single-leg-romanian-deadlift) [Strength ### Dumbbell Romanian deadlift A hip hinge holding a dumbbell in each hand. Band or dumbbells · Advanced](https://remedyrecoveries.com/exercises/dumbbell-romanian-deadlift) [Strength ### Kettlebell deadlift Lifting a kettlebell from the floor between your feet using a hip hinge. Gym · Advanced](https://remedyrecoveries.com/exercises/kettlebell-deadlift) [Strength ### Bodyweight squat A controlled squat with no load. No equipment · Beginner](https://remedyrecoveries.com/exercises/bodyweight-squat) [Strength ### Goblet squat A squat holding one dumbbell or kettlebell at your chest. Band or dumbbells · Intermediate](https://remedyrecoveries.com/exercises/goblet-squat) [Strength ### Split squat A squat in a staggered stance, one foot forward and one back. No equipment · Intermediate](https://remedyrecoveries.com/exercises/split-squat) [Strength ### Leg press A machine press for the legs. Gym · Advanced](https://remedyrecoveries.com/exercises/leg-press) [Strength ### Resistance band row Pulling a resistance band toward your lower ribs and squeezing your shoulder blades together. Band or dumbbells · Beginner](https://remedyrecoveries.com/exercises/banded-row) [Strength ### Seated cable row A seated horizontal pull on a cable machine. Gym · Intermediate](https://remedyrecoveries.com/exercises/seated-cable-row) [Strength ### 45-degree back extension A hinge on a 45-degree bench with your hips on the pad and feet anchored. Gym · Advanced](https://remedyrecoveries.com/exercises/back-extension) ## Stretches and recovery Easy holds Remedy uses to cool down at the end of a session. [Stretches and recovery ### Child’s pose for back pain A resting stretch where you sit back toward your heels with your arms stretched out in front. No equipment · Gentle](https://remedyrecoveries.com/exercises/childs-pose) [Stretches and recovery ### Figure-4 stretch A stretch for the glutes and the piriformis, done lying on your back with one ankle crossed over the opposite knee. No equipment · Gentle](https://remedyrecoveries.com/exercises/figure-4-stretch) [Stretches and recovery ### Lying hamstring stretch A hamstring stretch done lying on your back, holding behind your thigh and straightening the knee. No equipment · Gentle](https://remedyrecoveries.com/exercises/hamstring-stretch) ## How to use this library Pick a few exercises from different groups rather than many from one. A useful routine covers mobility, core stability, and strength. [Exercises for lower back pain](https://remedyrecoveries.com/guides/lower-back-pain-exercises) has a ready-made starter routine, and [core exercises for back pain](https://remedyrecoveries.com/guides/core-exercises-for-back-pain) shows how the stability exercises progress. If you would rather not assemble it yourself, Remedy picks from this library for you based on your answers, sets the reps, and moves you to harder versions as you go. ## Get a back program you can actually keep Free to download on the App Store. Answer a few questions and your first session is ready in minutes. [](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/) --- Source: https://remedyrecoveries.com/exercises/ Remedy is a fitness and wellness app, not medical care.