Medically reviewed by Katrina Carter, DPT Back pain, whether in the upper, middle, or lower back, affects millions of people ...

How to do it: Lie face up. Hold dumbbell in right hand over shoulder, arm straight. Extend left arm overhead, biceps by ear. Lift head, neck, shoulders, and legs a few inches off floor. Use legs to ...

Certain exercises specially strengthen the muscles that keep everything lined up. Hill specifically recommends dumbbell rows.

Solution: Use a full, controlled range of motion during all back exercises. If this means you need to reduce your weights, ...