While lower back exercises are far less glamorous than ab exercises, they are equally as essential.
Weakness in the lower back is one of the main causes of ongoing back pain in adults. If you are just starting out with exercise or coming back after a long break you might not know where to begin. Many people find it hard to choose the right exercises when they have a weak lower back. The key is to start with simple movements that build strength without causing more pain or injury. Lower back weakness develops for several reasons. Sitting for long periods at work or home is a common factor. Poor posture throughout the day puts extra strain on the muscles and spine. Lack of regular physical activity also allows these important muscles to become weaker over time. Starting an exercise routine for your lower back does not need to be complicated. Begin with gentle stretches and basic strengthening movements. These help activate the muscles without overwhelming them. Focus on exercises that you can do safely at home without special equipment. The most effective approach involves consistency rather than intensity. Doing a few simple exercises several times per week works better than attempting difficult workouts that you cannot maintain. Your lower back muscles need regular activity to grow stronger and provide better support for your spine. Pay attention to how your body responds during & after each exercise session. Some mild discomfort is normal when you start moving muscles that have been inactive. Sharp pain or discomfort that lasts for days means you should stop and possibly consult a healthcare provider. Building lower back strength takes time and patience. Most people notice improvements within a few weeks of regular practice. The benefits include less pain during daily activities and better overall mobility. A stronger lower back also helps prevent future injuries & supports better posture throughout your day.
Below, Coach Milad and Ryan, the experts behind the Instagram account tailoredfitPT, share their three simple exercises to build lower back strength. Of course, as always, if you’re pregnant or postpartum, or you’re recovering from a specific injury, it’s always best to seek personalized advice from a qualified professional.
What are the exercises?
These exercises are designed to prevent aches and pains in the lower back. You’ll target deep abdominal muscles, glutes, and back muscles, all of which work together to protect your spine.
For the exercises you will need a dumbbell or weight plate. If you do not have one you can use a heavy book or a filled milk carton instead.
- Single leg extensions: For this exercise, start by lying on your back with your knees bent at 90 degrees in a tabletop position. Hold a dumbbell in both hands above your head and curl your head, neck, and shoulders off the mat. From here, engage your core and extend one leg out and away from your body. Pause here, before bringing it back into tabletop position and repeating on the other side.
- Pallof press: You can do this exercise using the cable machine at the gym, or one of the best resistance bands if you’re working out at home. Start by getting into a lunge position, pressing your front knee slightly out, away from your body, to activate the glute medius. Then, holding the cable or resistance band in both hands, press the band or cable out away from your body for 10-20 reps. If this is too difficult, opt for leg raises in a side plank position instead to work your obliques.
What are the benefits?
Lower back strength is fundamental to your torso’s stability as you move around your day-to-day life.
The muscles in your lower back work together with your deep abdominal muscles to create a strong and stable core. The erector spinae muscles and deep multifidus muscles are particularly important in this process. This stability helps prevent injuries and falls because weak lower back muscles make you more vulnerable to hurt yourself during everyday movements like bending or twisting or lifting objects. If you spend most of your day sitting down then working on your lower back becomes essential for preventing pain. The exercises mentioned above help counteract the negative effects of prolonged sitting and support a healthy spine. These exercises also build functional fitness that you can use in daily life. Your lower back serves as the anchor point for transferring force between your upper body and lower body. A strong lower back allows you to stand taller and maintain better balance. It also helps you keep a neutral spine position when lifting anything from heavy weights to a toddler. For seniors maintaining lower back strength is particularly important because it helps them retain their independence for a longer period of time.
