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How To Strengthen Lower Back Exercises

Benefits Of The Bird Dog

7-Minute Core & Low Back Strengthening Workout to Get Rid of Back Pain
  • A great low back endurance exercise that improves spinal stability. Lack of endurance in your core and back muscles can sometimes be a cause of low back pain.
  • It helps people differentiate between hip extension and lower back hyperextension.
  • Its a great anti-rotation core exercise, which essentially means youll be more adept at preventing rotation, which is useful when you brace your core.

What To Avoid If You Already Have Back Pain

Many exercises are neither all bad, nor all good. Form, of course, is important. But there are also exercises that can aggravate back pain, such as:

  • Leg lifts, while not necessarily bad when done properly, are almost a catch 22 because you kind of need a strong core to do these without using too much assistance from the hip flexors and arching your back. If you do decide to move forward with these, make sure you keep your lower back pushed into the floor when you do them.
  • Overarching your back during movements versus keeping it in a straight, tightly controlled line.
  • Sit-ups done with momentum, wreaking havoc on your spine.
  • Toe Touches with a rounded back instead of bending forward at the hips.
  • Twisting and Turning motions with weight, placing the burden on your weaker lower back and not on the stronger muscles of the posterior chain.

Lumbar Stabilization Exercises With Swiss Ball

Abdominal muscles must remain contracted during these exercises . Perform each exercise for 60 seconds. The farther the ball is from your body, the harder the exercise.

Lying on Floor

  • Lie on your back with knees bent and calves resting on ball.
  • Slowly raise arm over your head and lower arm, alternating right and left sides.
  • Slowly straighten one knee and relax, alternating right and left sides.
  • Slowly straighten one knee and raise opposite arm over your head. Alternate opposite arms and legs.
  • Slowly “walk” ball forward and backward with legs.

Lumbar stabilization exercise with Swiss ball, lying on floor

  • Sit on ball with hips and knees bent 90° and feet resting on floor.
  • Slowly raise arm over your head and lower arm, alternating right and left sides.
  • Slowly raise and lower heel, alternating right and left sides.
  • Slowly raise one heel and raise opposite arm over your head. Alternate opposite arm and heel.

Lumbar stabilization exercise with Swiss ball, sitting on ball


  • Stand with ball between your low back and wall.
  • Slowly bend knees 45° to 90°. Hold 5 seconds. Straighten knees.
  • Slowly bend knees 45° to 90° while raising both arms over head.

Lumbar stabilization exercise with Swiss ball, standing

Lying on Ball

  • Lie on your stomach over ball
  • Slowly raise alternate arms over head.
  • Slowly raise alternate legs 2 to 4 inches from floor.
  • Combine 1 and 2, alternating opposite arms and legs.
  • Bend one knee. Slowly lift this leg up, alternating right and left legs.

Lying on Ball

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Exercise Strengthens The Spine

The simplest way to strengthen your spine is to move regularly throughout the day, in whatever capacity works for you. This might mean increasing your daily steps, taking short walks during the workday or prioritizing a slightly longer walk in the morning or evening.

People who are physically active tend to have lower rates of back pain, and a recent meta-analysis of 25 studies found that the most effective way to prevent lower back pain from recurring was regular exercise, preferably combined with some form of physical education.

Exercise doesnt cure everybody, but on average, its an effective intervention, said Mark Hancock, a professor of physiotherapy at Macquarie University and one of the authors of the study. There is no single type of exercise that has been shown to be effective, he said. If you are doing a variety of exercises, then you are likely getting all the things you need, he said, adding, Its just like your diet.

Physical activity also strengthens the bones and cartilage of the spine, protecting against age-related degeneration, and increases blood flow to cartilage discs in the spine that dont receive a lot of blood supply, Dr. Shah said.

If you have time, try some fast walking or jogging. A number of studies suggest that runners have thicker, healthier cartilage discs in their spine than people who arent active.

Alternating Extended Side Angle

Pin on Workout

Sets 3 Reps 10 each side

This exercise uses lateral flexion to work muscles, which help to stabilise and support the spine through lateral and transverse movements. It may be familiar to people who practise yoga.

How to do it: Stand with your arms by your sides, legs straight and feet double shoulder-width apart. Imagine you are sandwiched between two sheets of glass in front and behind you so you cant bend forwards only sideways. Keeping your right leg straight, bend your left knee and touch the floor on the outside of your left foot with your left hand as you reach your right hand overhead, creating a long, straight line from your right heel to your right fingertips. Return to the starting position and repeat, this time reaching to the outside of your right foot with your right hand as you reach your left hand overhead. Alternate sides with each rep.

Make it harder: Hold a pair of light dumbbells while performing the move.

Make it easier: Rest your elbow on your knee instead of touching the floor during each rep.

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Lower Back Workouts Can Prevent Injuries

The top benefit of training your lower back is injury prevention. Lower-back pain is one of the most common ailments impacting athletes and sedentary individuals alike. Lower-back pain can be caused by poor posture, a sedentary lifestyle, sitting at a desk for extended times, or overusing underdeveloped muscles .

Sleep In A Fetal Position

  • Place a pillow between your legs for extra support. Sleeping on your back could put additional stress on your back strain. Lie on your side with your knees curled up towards your chest. Add a pillow between your knees to make yourself more comfortable.XTrustworthy SourceMedlinePlusCollection of medical information sourced from the US National Library of MedicineGo to source
  • If youre a back-sleeper, you can place a pillow or a rolled-up towel under your knees to reduce the pressure on your back.
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    Stability Ball Back Extensions

    Kneel on the floor with your hips and upper body resting over a stability ball. With hands either to the side or behind the head, extend your hips into the ball to lift the upper body. Tuck your chin to help keep from producing momentum and excessive hyperextension. Take your time and maintain control throughout this movement. Perform 3 sets of 8-12 repetitions.

    Lifting Too Heavy Of A Weight

    5 Exercises for a Strong Lower Back (NO MORE PAIN!)

    Lifting with light weights and proper form is far more important than lifting heavy weights with horrible form.

    Remember, lower-back injuries are one of the most common injuries in the weight room. The best injury-prevention step you can take is to perfect your form before loading the bar with weight.

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    What Is A Herniated Disc

    There are discs between the vertebrae, so when one starts to come out from between those bones, it is called a herniated disc. Because of the location of these discs, the protrusion may also impact some nerves. The pain associated with this kind of injury is typically not from the disc, but from the nerves being compressed by the ruptured disc. Herniation of the lumbar discs can occur from both physical activity and trauma, as both can cause excessive pressure on the disc. Symptoms of a herniated disc include:

    • Numbness in the limbs

    Sprain And Strain Risk Management And Support Groups

    Basic self-care and routine cooldown exercises are some of the best ways to avoid active sprain and strains. Aside from reducing the amount of inflammation after physical exercise, these exercises can also help alleviate strained nerves and allow the body to recover from fatigue. It also accelerates the healing process from strenuous physical activity.

    You should also be aware of other, unexpected factors that can affect your likelihood of developing a strain or sprain. Improper stretching is one of the most probable causes, either due to weight lifting or just moving around. While stretching is a great way to avoid developing sprains and strains, improper stretching is also their most likely cause.

    Doctors may also recommend that their patients join a support group for their back pain. These support groups can help patients engage in physical activities or provide a network to consult if the doctor isnt available. Most support groups can be found online, like The American Chronic Pain Association.

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    Lower Back Workouts: 5 Best Exercises To Strengthen Lower Back

    The lower back is an important muscle that helps maintain core strength and stability. A stronger lower back makes it easier to maintain good posture and reduces risk of back pain and injuries.

    Weak muscles can lead to soreness and interfere with your daily activities, thereby affecting your mobility and flexibility. The good news is that regular exercise can be useful in strengthening the lower back.

    They can stabilize the spine and also support the upper body to make the muscles healthier and less prone to aches and injuries. Additionally, exercise can prevent and ease lower back pain and improve range of motion as well.

    In this article, we will outline five best strengthening exercises for the lower back. Practicing these workouts can help reduce lower back problems.

    Pulled Muscle In Lower Back Recovery Time

    Sets and Recipes: Strengthen your lower back

    You should limit normal activity for the first few days after your injury but resume it as soon as you can after that time. Wait a few weeks before going back to an exercise regimen or sport.

    Most people will be fully recovered within two weeks of the injury, but if the pain isnt getting better after a weeks time, see a doctor.

    There are several things you can do to prevent straining your lower back, some that help strengthen it and others that are precautionary. These include:

    • stretching and strengthening exercises

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    Strengthen Your Back Muscles To Prevent Future Injuries

    The second step to recovery for your pulled back include exercises to help strengthen your back, abdomen, and shoulders. You may be already aware of the benefits of exercising to strengthen your back such as loosening up your ligaments and tendons, preventing you from future injuries, repairing your muscles, and helping support your spine. The list could go on and on but you get the point. If youve sprained your back, strengthening your abdomen, shoulders, and back are all important as these components are what help support your spine.

    Alternate Arm And Leg Raises

    This exercise is similar to the previous exercise, but you lift and hold alternate arms and legs.

    After getting on your hands and knees, simultaneously lift your left arm and right leg and hold, then reverse, lifting and holding your right arm and left leg. During each lift, your arms and legs should be parallel with the floor.

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    Back Aches And Injuries Are Common Among Older Adults But Some Simple Stretches Can Help

    by Stacey Colino, AARP, March 17, 2022

    Stevica Mrdja / EyeEm

    Whether its chronic, acute or episodic, low back pain is a common problem among adults, causing more disability around the world than any other condition.

    At least one-fourth of U.S. adults report having low back pain in the last three months, national survey data shows. And research suggests that as many as 80 percent of adults will experience low back pain at some point in their lives, meaning if you havent had it yet and you dont have it now, theres a good chance that you will in the future especially since back pain becomes more frequent with advancing age.

    Common causes of lower back pain include overuse injuries , muscle or ligament strains or sprains, trauma , degenerative discs, spinal stenosis, osteoarthritis, and osteoporosis, experts say. Another prime culprit: sedentary behavior. A 2019 study in the journal Applied Ergonomics found an association between static sitting behavior and chronic low back pain among people who worked at a call center.

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    More Advanced Care Options

    Lower Back Strengthening Excercises

    Surgery When other therapies fail, surgery may be considered to relieve pain caused by worsening nerve damage, serious musculoskeletal injuries, or nerve compression. Specific surgeries are selected for specific conditions/indications. However, surgery is not always successful. It may be months following surgery before the person is fully healed and there may be permanent loss of flexibility. Surgical options include:

    Implanted nerve stimulators

    • Spinal cord stimulation uses low-voltage electrical impulses from a small implanted device that is connected to a wire that runs along the spinal cord. The impulses are designed to block pain signals that are normally sent to the brain.
    • Dorsal root ganglion stimulation also involves electrical signals sent along a wire connected to a small device that is implanted into the lower back. It specifically targets the nerve fibers that transmit pain signals. The impulses are designed to replace pain signals with a less painful numbing or tingling sensation.
    • Peripheral nerve stimulation also uses a small implanted device and an electrode to generate and send electrical pulses that create a tingling sensation to provide pain relief.

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    Work On Controlling The Spine

    In addition to strengthening exercises, emerging research suggests its important to develop muscular coordination and spine control. This is just as true for athletes, who focus on performance and sometimes neglect exercises aimed at controlling the spine and pelvis.

    In a 2018 study, researchers compared elite athletes to a population of moderately active people. Half of each group had lower back pain.

    To the researchers surprise, both elite athletes and regular people with lower back pain had a similar stiffness in and lack of control over their spine, which is indicative of a similar pattern of weakness in their back muscles.

    The key factor is how able you are to control your muscles, said María Moreno Catalá, a researcher at the Humboldt University of Berlin and the lead author of the study.

    To combat this, Dr. Betiku recommends Pilates because, in addition to strengthening the deeper core muscles, the exercises promote muscular control. For a number of the exercises, the spine either remains stable or moves very slowly, which develops muscle control along the spine when it is in different positions.

    Incorporating Pilates into your fitness routine can be as simple as doing short workout videos, many of which require little to no equipment, two to three times a week.

    Best Lower Back Exercises

    Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.

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    Stretching And Exercising Your Lower Back

  • 1Take short walks each day. While complete bedrest might feel like the safest response to a lower back strain, it can actually worsen your back pain. Walk and move through your day as you normally do, stopping if anything worsens the pain.XResearch source
  • Walk 10 to 15 minutes a day at first and work up to more.
  • 2Perform press-ups twice a day. Lie on your belly in push-up position, with your palms on the floor. Relax the lower half of your body entirely. Press your hands to the floor and straighten your arms. Breathe, then slowly bend your arms and lower yourself to the floor.XResearch source
  • Be careful not to tighten or lift your hips as you do this exercise. Let your arms and shoulders do all the work.
  • Do this twice a day, 8-10 times. Go slowly, and take pauses if it is painful or tiring.
  • 3Arch your back for a gentle stretch. While standing, put your hands over the tops of your buttocks, look at the ceiling, and arch your back. Relax, then repeat.XResearch source
  • Do 8-10 reps of this in the morning and the evening when you do your other stretches.
  • How To Do The Back Extension

    10 Exercises to Relieve Back Pain

    Secure your feet on the back-extension machine with your hips just above the padding. Cross your arms across your chest, keeping your chest up and shoulders down, and lower your torso until below parallel with the floor. Be careful not to round your low back. Raise up using your glutes and lower back until your body is in line with your legs.

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    Lower Back Bodyweight Exercises To Strengthen Your Lower Back

    Lower back exercises can be performed just about anywhere, and are a great way to strengthen and define your lower back muscles.

    The lower back muscles are responsible for supporting your spine and keeping your torso straight. Theyre a large group of muscles, however, and there are several regions within the lower back that are trained during different exercises.

    This article is designed to give you a variety of options for building the foundation of strength and flexibility in your spine. The lower back is made up of a group of muscles called the erector spinae.

    These muscles include the longissimus, iliocostalis and spinalis, transversi, and tuberis. They are responsible for stabilizing the lower back and controlling movement in other areas.

    In this article, Ill guide you through the 5 best lower back bodyweight exercises and give you some tips on how to incorporate them into a routine.


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