Strengthening your paraspinal muscles with specific exercises can help stabilize your spine, prevent back pain and other common back injuries and improve your range of motion.

Isometric exercises help strengthen muscles in your back that keep you upright. Perform these exercises several times per week for best results.

A physiotherapist from the mid-20th century, Dr. Vladimir Janda discovered both the upper and lower-crossed syndromes. The upper-crossed syndrome is a muscle imbalance in which the upper back is weak and the chest is too tight, pulling the shoulders and head forwards.

Toning is a two-part process: building muscle and shedding fat. A healthy diet, regular cardio and strength-training is a winning combo.

CrossFit is a strength and conditioning program that uses a wide variety of functional exercises to create the workouts. A common exercise is the back extension that is used to strengthen the posterior chain muscles including the lower back, glutes and hamstrings.

The back extension works muscles in the head, neck, back, hips, and legs. These muscles are collectively known as the posterior chain.

The lat pulldown uses more of your upper and middle back muscles, while the straight-arm pulldown uses more of your triceps and abs.

Lower back and stomach fat make up the dreaded "muffin top." Lose it with a combination of high-intensity cardio and strength training.

In the long run, exercises and stretches that target key muscles and tendons can save you from the annoyance and pain of spasms.

When lower back fat develops, it can take its toll on your self confidence once bathing suit season rolls around. To lose this fat, you need to realize that spot reduction is not possible. In other words, you cannot do a targeted exercise to lose weight at one location.

The lat pulldown works the latissimus dorsi of the back, as well as a number of other muscles in the upper body.

Weak middle back muscles can cause pain and poor posture. Rows, lat pull-downs and pull-ups all help strengthen the middle back.