Back injuries account for a substantial portion of lost time and disability claims in the fire service. These injuries are debilitating and can significantly impact quality of life. In addition to maintaining healthy posture and practicing good lifting techniques, back strengthening exercises can help prevent injury from occurring in the first place.

Although often viewed as just gentle stretching, yoga can be an effective body weight modality used to build strength. Many yoga poses require isometric contraction where muscles are engaged and held in static positions for periods of time. Sustained muscular engagement builds both strength and endurance in a low impact way.

Whether you are returning to exercise from injury, or are looking to prevent one, consider implementing these back-strengthening yoga poses into your routine:

Low Cobra – Variation 1 pose.

Pose: Low Cobra – Variation 1 (Beginner)

Purpose: Strengthens spinal extensors and low back

Primary Muscles:

  • Erector Spinae
  • Rhomboids
  • Trapezius

How to:

  • Lie on your stomach
  • Place your hands under your shoulders, fingers pointing forwards
  • Bring your legs, ankles and knees together
  • Engage your core
  • Inhale to lift your chest and head off the ground
  • Keep light pressure in your hands and keep your legs on the ground
  • Hold for 15-30 seconds
  • Gently lower your chest and head down

Low Cobra – Variation 2 pose.

Pose: Low Cobra – Variation 2 (Moderate)

Purpose: Strengthens spinal extensors and low back

Primary Muscles:

  • Erector Spinae
  • Rhomboids
  • Trapezius

How to:

  • Lie on your stomach
  • Place your hands under your shoulders, fingers pointing forwards
  • Bring your legs, ankles and knees together
  • Engage your core
  • Inhale to lift your chest and head off the ground
  • Keep your legs on the ground
  • Lift your hands off the ground 2-3 inches
  • Hold for 15-30 seconds
  • Gently lower your hands, chest and head down

Locust Variation 3 pose.

Pose: Locust Variation 3 (Intermediate)

Purpose: Strengthens spinal extensors and low back

Primary Muscles:

  • Erector Spinae
  • Quadratus Lumborus
  • Gluteus Maximus
  • Hamstrings

How to:

  • Lie on your stomach
  • Place your hands under your shoulders, fingers pointing forwards
  • Bring your legs, ankles and knees together
  • Engage your core
  • Inhale to lift your chest and head off the ground
  • Lift your hands off the ground 2-3 inches
  • Lift your legs off the ground 2-3 inches
  • Hold for 15-30 seconds
  • Gently lower your legs, hands, chest and head down

Hannah Flahr is a yoga teacher and clinical exercise physiologist with a master’s degree in Workplace Health Promotion. She is also the founder ofRegulate the Responder, which normalizes preventative health initiatives in the fire service.