--- title: "Back Exercises | Happy Family Chiropractic in Juneau" description: "At-home back exercises from Happy Family Chiropractic in Juneau. Strengthen your core, improve flexibility, and support spinal health between visits." lang: en json-ld: | [ { "@context": "https://schema.org", "@type": "Chiropractor", "name": "Happy Family Chiropractic", "image": "https://happyfamilychiropractic.com/images/team-derek.jpg", "address": { "@type": "PostalAddress", "streetAddress": "800 Glacier Ave", "addressLocality": "Juneau", "addressRegion": "AK", "postalCode": "99801", "addressCountry": "US" }, "geo": { "@type": "GeoCoordinates", "latitude": 58.3005, "longitude": -134.4197 }, "telephone": "+19072028817", "url": "https://happyfamilychiropractic.com", "openingHoursSpecification": [ { "@type": "OpeningHoursSpecification", "dayOfWeek": [ "Monday", "Tuesday", "Wednesday", "Thursday", "Friday" ], "opens": "09:00", "closes": "18:00" } ], "priceRange": "$$", "areaServed": { "@type": "City", "name": "Juneau", "containedInPlace": { "@type": "State", "name": "Alaska" } } }, { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "Home", "item": "https://happyfamilychiropractic.com/" }, { "@type": "ListItem", "position": 2, "name": "At Home Exercises", "item": "https://happyfamilychiropractic.com/at-home-exercises/" }, { "@type": "ListItem", "position": 3, "name": "Back Exercises", "item": "https://happyfamilychiropractic.com/back-exercises/" } ] } ] --- Good news. We now accept select insurance plans for chiropractic care. Now accepting select insurance plans. [See accepted plans.](/insurance/) [![Happy Family Chiropractic](/assets/hfc-logo-main-1ekVAvtS.png)](/) [Chiropractic](/chiropractic-care-juneau-ak/) [Chiropractic Care in Juneau, AK](/chiropractic-care-juneau-ak/)[Family Chiropractor](/family-chiropractor-juneau/)[New Patient Visit](/new-patient-chiropractor-juneau/)[Full Body Adjustments](/full-body-chiropractic-adjustments-in-juneau/)[Neck Adjustments](/neck-adjustments-in-juneau/)[Back Adjustments](/back-adjustments-in-juneau/)[Prenatal Chiropractic](/prenatal-chiropractor-in-juneau/)[Postpartum Chiropractic](/postpartum-chiropractic-in-juneau/)[Pediatric Chiropractic](/pediatric-chiropractor-in-juneau/)[Sports Chiropractic](/sports-chiropractor-in-juneau/)[VA Chiropractic Care](/va-chiropractic-care-in-juneau/)[Wellness & Preventive Care](/wellness-preventive-chiropractic-in-juneau/) [Massage Therapy](/massage-therapy-juneau-ak/) [Massage Therapy in Juneau, AK](/massage-therapy-juneau-ak/)[Meet Our Massage Therapist](/massage-therapist-juneau/)[Therapeutic Massage](/therapeutic-massage-in-juneau/)[Deep Tissue Massage](/deep-tissue-massage-in-juneau/)[Sports Massage](/sports-massage-in-juneau/)[Prenatal Massage](/prenatal-massage-in-juneau/)[Trigger Point Therapy](/trigger-point-therapy-in-juneau/) Conditions [Neck Pain](/neck-pain-chiropractor-in-juneau/)[Back Pain](/back-pain-chiropractor-in-juneau/)[Headaches & Migraines](/headache-migraine-chiropractor-in-juneau/)[Sciatica](/sciatica-chiropractor-in-juneau/)[Shoulder Pain](/shoulder-pain-chiropractor-in-juneau/)[Hip Pain](/hip-pain-chiropractor-in-juneau/)[Knee Pain](/knee-pain-chiropractor-in-juneau/)[Numbness & Tingling](/numbness-tingling-chiropractor-in-juneau/)[TMJ](/tmj-chiropractor-in-juneau/)[Pregnancy Discomfort](/pregnancy-discomfort-chiropractor-in-juneau/)[Car Accident Injury](/car-accident-injury-chiropractor-in-juneau/)[Work Injury](/work-injury-chiropractor-in-juneau/)[Sports Injury](/sports-injury-chiropractor-in-juneau/)[Slip & Fall Injury](/slip-fall-injury-chiropractor-in-juneau/) About [About Us](/about/)[Meet Our Team](/meet-our-team/)[Dr. Derek Larsen](/meet-our-local-chiropractor-in-juneau/)[Dr. Birger Baastrup](/dr-birger-baastrup-chiropractor-in-juneau/)[Lani Lumbab, LMT](/lani-lumbab-massage-therapist-in-juneau/)[Cassandra Dunn, LMT](/cassandra-dunn-massage-therapist-in-juneau/) Resources [Insurance](/insurance/)[Patient Education](/chiropractic-patient-education-in-juneau/)[At Home Exercises](/at-home-exercises/)[Reviews](/reviews/) [Book Now Book an Appointment ](/book-appointment/)[(907) 202-8817](tel:+19072028817) # Back Exercises for Chiropractic Patients in Juneau A strong, flexible back is the foundation of spinal health. These exercises are recommended by our chiropractic team to help you maintain the progress you make during appointments. They are safe for most patients, but always confirm with your provider if you have an acute injury or recent surgery. ## 1\. Rows & Supermans **How to do it:** Rows: Stand upright, engage your back, keep it flat with no arching. Drive shoulders back and down, focus on pulling shoulder blades together. Can be performed with or without weights. Supermans: Lay face down. Lift arms, legs, and head off the ground, mimicking flying. Progression: start by lifting arms, legs, or head individually, then build to holding the flying position. **Why it helps:** Strengthens the postural muscles of the upper and mid back to reduce slouching and support the spine. ## 2\. Bird Dog **How to do it:** Step 1: Start on hands and knees, shoulders aligned over hands and hips over knees. Step 2: Extend one arm at a time, keeping the spine straight. Step 3: Lift and extend one leg at a time, engaging your core. Step 4: Progress to lifting opposite arm and leg simultaneously. Keep your spine neutral and do not rotate. Start with arm lifts, progress to leg lifts, then combine. **Why it helps:** Builds core stability and coordination while training the deep spinal stabilizers. ## 3\. Planks **How to do it:** Step 1: Get into a plank position on your elbows or hands and feet. Your body should form a straight line from head to heels. Step 2: Hold the plank position. This engages your core, abs, obliques, and erector spinae muscles. Step 3: Transition into a side plank, then switch to the opposite side to target your obliques and further enhance core stability. **Why it helps:** Trains the entire core to brace and protect the lumbar spine during daily movement. Dealing with back pain that is not improving? [Learn about our back pain treatment](/back-pain-chiropractor-in-juneau/) or [book an appointment](/book-appointment/) for a personalized care plan. ## Feel better in your body, starting today . Whether you're dealing with pain, recovering from physical stress, or just want to move and feel better, we'd love to meet you. [Book an appointment](/book-appointment/)[Call (907) 202-8817](tel:+19072028817) ![Happy Family Chiropractic](/assets/hfc-logo-white-voZj0riv.png) Your path to feeling like yourself again, through expert chiropractic care, massage therapy, and a team that genuinely likes their job. ### VISIT - 800 Glacier Ave Juneau, AK 99801 - Mon to Fri, 9am to 6pm ### REACH US - [(907) 202-8817](tel:+19072028817) - [Book online](/book-appointment/) ### EXPLORE - [Chiropractic](/services/chiropractic) - [Massage](/services/massage-therapy/) - [Insurance](/insurance/) - [Blog](/chiropractic-patient-education-in-juneau/) - [About](/about/) © 2026 Happy Family Chiropractic. Made with care in Juneau. Website Design by [Blue Fox Marketing](https://www.gobluefox.com/). · [Privacy Policy](/privacy-policy/)[Terms](/terms-and-conditions/)[Fee Schedule](/fee-schedule/) [](#)[](#) \- Happy Family Chiropractic “Dr Larsen was very compassionate and excellent.”  — Samantha Whetsell , in the last 2 weeks X by Aloha