Six Exercises to Strengthen Your Lower Back

Lower back pain is one of the most common types of pain. To strengthen your lower back, you can do the following exercises to target specific muscles.
Six Exercises to Strengthen Your Lower Back

Last update: 12 July, 2018

Spending hours standing or sitting in front of a computer generally is not good for your back. That is why it is common to have sore or strained muscles. One solution is to do exercises to strengthen your lower back. We will show you which ones are the most effective.

Choosing exercises to strengthen your lower back

Poor posture is the leading cause of everyday back pain. Nowadays, people spend a lot of time sitting at their desk or staring at their cell phone while slouching. As a result, many of them also have back problems.

In addition to adopting better back and spine posture when working and during breaks at work, it is a good idea to do exercises to strengthen your lower back.

1. Hip raises

woman doing bridges outside exercises to strengthen your lower back

This exercise stretches your entire back which can help with back pain. Lie down on your back on a mat or on the ground. Bend your knees with your feet flat on the ground and your arms next to your body.

Slowly lift your hips and back, while keeping your shoulders and head on the ground. Your body should form a triangle. Hold the pose for a few seconds and slowly lower your body back down.

2. Cobra pose

A good routine with exercises to strengthen your lower back should include the cobra pose. Lie face down on a mat with your legs stretched out. Put the palms of your hands by your ribs (chest-height) and lift your chest and shoulders off the ground. Your belly should stay planted on the ground. Tilt your head slightly backwards and open your mouth to help stretch your back.

3. Superman

This simple exercise stretches and strengthens your back. Lie face down with your arms extended in front of you. Lift your feet and hands slightly off the ground and hold the pose for a few seconds. Think of Superman flying and you will know how to do it correctly. Most importantly, remember to look down while doing this exercise.

4. Isometric exercise

woman doing plank outside

Isometric exercise can also help you strengthen your lower back. Start from the same position as the previous exercise but lift your opposite hands and legs. When you lift your right hand, lift your left leg at the same time. Finally, when you lift your left hand, lift your right leg.

Your movements should be harmonious and synchronized. If you experience back pain, perform this exercise slowly, remembering to always look down. Do 10 repetitions on each side.

5. Bird dog

This next exercise helps improve your balance and can be done on opposite sides (like the previous one) or on one side. Put your knees, calves, the tips of your feet, and the palms of your hands on a mat.

Very carefully lift your right arm at the same time as your right leg. The goal is to make a straight line while keeping everything parallel to the floor. Hold for a few seconds and repeat on the opposite side.

The second option involves lifting your right leg and left arm, followed by your left leg and right arm. In any case, do not bring your head back; keep looking down throughout the exercise.

6. Inverted hamstring stretch

This last example of exercises to strengthen your lower back will also improve your balance. Think of how some birds, such as a stork, will insert its beak into water or the ground.

First, lean your body forward while extending and lifting your right leg back. Lower yourself as much as you can leading with your head. You can also open your arms if you need to help your balance. The goal is to touch the tip of your feet with one hand.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.