Below you can find a few upper body exercises to not only strengthen the back but also prevent back pain:

Before getting to know about these exercises, you must be aware that you need to work out alternate days for example Mondays, Wednesdays, and Fridays with rest on Sundays. Now the exercises you will do on these days are:

Seated dumbbell curls: (2 sets of 10 reps each): Sit on a chair and lean back against a wall. Take dumbbells in both your hands and curl them upward, both at the same time WITHOUT MOVING YOUR UPPER ARMS, ONLY YOUR FOREARMS SHOULD BE MOVING. At the top of the movement, stop for 2 seconds and contract both biceps as if you are posing in front of the mirror. Release SLOWLY. Feel the pain and keep on doing that. This exercise helps strengthen the back.


Flat Dumbbell press: (2 sets of 10 reps each): Lie down on a flat bench, taking 2 light weight, 5-kg dumbbells, in each arm. Keep your legs bent so that the thighs make a 90-degree angle with your abdomen (this is to take the stress off the back and direct more concentration on the chest). Lower both arms on either side until they are at the same level as your chest (if your back pain is cured, you can lower them even further). Now let both your arms come back up slowly and let the dumbbells touch each other at the top. Make sure you contract your chest muscle when the dumbbells touch.

Cable triceps extensions: (2 sets of 10 reps each): Catch hold of the bar with both arms in an overhand grip making sure they are equally spaced out on both sides. Keep the weight around 10 to 20 kg. Stand erect (bending will exert your back so don’t do it). You’re your forearms down, while keeping your upper arms stationary. You will feel your triceps contract. Hold for 2 seconds. Release SLOWLY until your forearms make a 90 degree angle with your biceps/upper arms. Then repeat. Do these exercises on alternate days. Don’t do them daily until you are accustomed to the strain of workouts. Don’t workout in between. Drink lots of water and eat proteins.

Another effective exercise for back strengthening is to lie down flat with your face facing the bed and your arms locked behind you. Now lift your upper torso alone upward without lifting your legs. Maintain for 3 seconds. Release slowly. Repeat. You have to do at least 15 reps of this after your workouts everyday to prevent back pain in the future.