Exercises

17 Best lower back exercises For Building Muscle. Lower back exercises at home

It’s no secret that keeping your back healthy is key to maintaining an overall healthy lifestyle. But what are the best exercises for lower back health?

most effective lower back exercises

And how can you make sure you’re doing them correctly? This blog post will help answer those questions and provide a few tips to get the most effective lower back exercises.

The Lower Back

The Lower Back

The Lower Back is an area of the body that can be easily injured if not exercised properly. Here are a few of the most effective lower back exercises:

1. The Superman Exercise: This is a great exercise for targeting the lower back muscles. To do this exercise, lie face down on the ground with your arms extended in front of you. Slowly raise your chest and legs off the ground, hold for a count of two, and then lower back down. Repeat for 10-15 repetitions.

2. The Pilates Swimming Exercise: This exercise is great for toning and strengthening the lower back muscles. To do this exercise, lie face down on the ground with your arms extended above your head and your legs straight.

The Lower Back Anatomy

The Lower Back Anatomy

The lower back is made up of the following muscles:

Vertebrae

The lower back is made up of the following vertebrae:

• The lumbar spine which is made up of the five largest vertebrae in the body. These vertebrae are responsible for bearing most of the body’s weight.

• The sacral spine which is made up of the two vertebrae below the lumbar spine. These vertebrae are joined to the hip bones and help to support the upper body.

• The coccyx which is made up of four small vertebrae at the very bottom of the spine.

Muscles of the Erector Spinae

The erector spinae muscle group which extends from the base of the skull to the sacrum. This muscle group helps to keep the spine upright and is responsible for most of the back’s movement.

The Advantages of Lower Back Exercise

The Advantages of Lower Back Exercise

There are many advantages to exercising the lower back muscles. Some of these benefits include:

Improved Posture

One of the most common benefits of lower back exercise is improved posture. Poor posture can lead to a number of health problems such as back pain, neck pain, and headaches.

By strengthening the muscles in the lower back, you will be able to stand up straighter and reduce the strain on your spine.

Strengthening of the lower back

Strengthening of the lower back muscles can also help to improve your balance and coordination. This is especially beneficial for older adults who are at risk of falling.

Preventing Injuries

Another advantage of lower back exercise is the prevention of injuries. The lower back is susceptible to a number of injuries, such as herniated discs and muscle strains.

By strengthening the muscles in the lower back, you will be less likely to suffer from these types of injuries.

How to Plan Lower Back Exercises

How to Plan Lower Back Exercises

When planning lower back exercises, it is important to consider the following factors:

Strengthening

• The type of exercise: There are a variety of lower back exercises that you can do. Choose exercises that target the muscles you want to strengthen.

• The intensity of the exercise: It is important to start slowly and gradually increase the intensity of your workouts. If you try to do too much too soon, you may injure yourself.

• The duration of the exercise: Lower back exercises should be done for at least 30 minutes per day.

• The frequency of the exercise: Lower back exercises should be done three to five times per week.

When planning your lower back workout routine, it is important to consider these factors in order to ensure that you are doing exercises that are safe and effective.

Hypertrophy treatment

Hypertrophy is the increase in muscle size that occurs in response to exercise. The best way to achieve hypertrophy is to perform exercises that are heavy and challenging.

For Longevity

If you want to exercise for longevity, it is important to choose exercises that are low-impact and easy on the joints. Swimming and cycling are two examples of exercises that fall into this category.

Warming Up Your Lower Back Before Working Out

Warming Up Your Lower Back Before Working Out

It is important to warm up your lower back before working out. Warming up helps to reduce the risk of injury and increase blood flow to the muscles.

To warm up your lower back, you can do a simple exercise such as lying on your back and doing a few gentle leg lifts.

Exercises for a Stronger Lower Back

Exercises for a Stronger Lower Back

Pulling on the rack

One of the most effective exercises to target your lower back is the lat pulldown. This exercise works all of the muscles in your back, including the erector spinae, which are responsible for keeping your spine upright.

Advantages of the Pulling on the rack:

-The pulling on the rack exercise is a great way to target your lower back muscles specifically.

-This exercise also works your biceps, triceps, and shoulders, making it a great all-around back exercise.

-This exercise is relatively easy to perform and can be done with a variety of weights and intensities.

To do a lat pulldown:

-Sit on a lat pulldown machine with your knees bent and feet flat on the floor.

-Grasp the bar with an overhand grip, hands shoulder-width apart. Lean back slightly and arch your lower back.

-Keeping your torso stationary, exhale as you pull the bar down until it touches the top of your chest.

-Inhale and slowly return the bar to the starting position.

Rows that are bent over

Bent-over rows are another great exercise for targeting your lower back muscles. This exercise also works your biceps, shoulders, and upper back.

Advantages of the Rows that are bent over:

-The rows that are bent over exercise is a great way to target your lower back muscles specifically.

-This exercise is relatively easy to perform and can be done with a variety of weights and intensities.

To do a bent-over row:

-Stand with your feet shoulder-width apart and knees slightly bent. Bend at the hips and lower your torso until it’s nearly parallel to the floor.

-Grasp the barbell with an overhand grip, hands shoulder-width apart.

-Keeping your lower back in its natural arch, exhale as you row the barbell up to your stomach.

-Inhale and slowly lower the barbell back to the starting position.

Good Morning, Barbell

Good Morning, Barbell

The good morning exercise is a great way to target your lower back muscles. This exercise also works your hamstrings and glutes.

Advantages of the Good Morning, Barbell:

-The good morning exercise is a great way to target your lower back muscles specifically.

To do a good morning:

-Stand with your feet shoulder-width apart and knees slightly bent. Bend at the hips and lower your torso until it’s nearly parallel to the floor. Grasp the barbell with an overhand grip, hands shoulder-width apart.

-Keeping your lower back in its natural arch, exhale as you row the barbell up to your stomach. Inhale and slowly lower the barbell back to the starting position.

Extend your back

The hyperextension exercise is a great way to target your lower back muscles. This exercise also works your glutes and hamstrings.

Advantages of the Extend your back

-The hyperextension exercise is a great way to target your lower back muscles specifically.

-This exercise is relatively easy to perform and can be done with a variety of weights and intensities.

To do a Extend your back:

-Position yourself on a hyperextension bench so that your hips are aligned with the pad and your legs are hanging off the edge.

-Grasp the handles and exhale as you bend forward at the waist, keeping your back straight.

-Inhale as you return to the starting position.

Bird Dog

The bird dog exercise is a great way to target your lower back muscles. This exercise also works your core, shoulders, and legs.

Advantages of the Bird Dog:

-The bird dog exercise is a great way to target your lower back muscles specifically.

-This exercise is relatively easy to perform and can be done with a variety of weights and intensities.

To do a bird dog:

-Start on all fours with your hands under your shoulders and your knees under your hips.

-Exhale as you extend your right leg behind you and your left arm in front of you.

-Inhale as you return to the starting position. Repeat on the other side.

Superman

Superman

The superman exercise is a great way to target your lower back muscles. This exercise also works your glutes, hamstrings, and core.

Advantages of the Superman:

-The superman exercise is a great way to target your lower back muscles specifically.

-This exercise is relatively easy to perform and can be done with a variety of weights and intensities.

To do a superman:

-Lie face down on the floor with your arms extended in front of you and your legs extended behind you.

-Exhale as you raise your arms and legs off the floor, keeping your head in line with your spine.

-Inhale as you return to the starting position.

Kettlebell Swing in Russian

Kettlebell swings are one of the most popular and effective exercises for working the lower back. The Russian style swing is a bit different from the standard American swing, and is often considered to be more difficult. To perform this exercise, you will need a kettlebell that is about half your body weight.

Advantages of the Kettlebell Swing in Russian

The kettlebell swing in Russian is a great exercise for working the lower back because it:

– requires you to use your hips and glutes more than the standard American swing

– works the entire posterior chain, including the hamstrings, glutes, and lower back

– can be done with relatively heavy weights, which makes it great for building strength

– is a relatively simple movement that can be mastered quickly

How to Perform the Kettlebell Swing in Russian

Start by standing with your feet shoulder width apart and the kettlebell in front of you.

Bend at the hips and grab the kettlebell with both hands. Your palms should be facing each other. From here, thrust your hips forward while swinging the kettlebell up to shoulder height.

As you swing the kettlebell up, keep your arms straight and squeeze your glutes at the top of the movement. Reverse the motion

The Reverse of the Stability Ball

The Reverse of the Stability Ball

This is a great exercise for working the lower back and glutes. It is also a good way to work the hamstrings.

Advantages of the Reverse of the Stability Ball

The Reverse of the Stability Ball is a great exercise for working the lower back and glutes because it:

– works the entire posterior chain, including the hamstrings, glutes, and lower back

– can be done with relatively heavy weights, which makes it great for building strength

– is a relatively simple movement that can be mastered quickly

How to Perform the Reverse of the Stability Ball

To perform this exercise, you will need a stability ball. Start by lying on your back with the ball under your feet.

Your feet should be about hip width apart and your legs should be straight. From here, raise your hips off the ground and squeeze your glutes at the top of the movement. Reverse the motion and repeat.

Raise of the glutes and hamstrings

This is a great exercise for working the lower back and glutes. It is also a good way to work the hamstrings.

Advantages of the Raise of the glutes and hamstrings

The Raise of the glutes and hamstrings is a great exercise for working the lower back and glutes because it:

– works the entire posterior chain, including the hamstrings, glutes, and lower back

– can be done with relatively heavy weights, which makes it great for building strength

– is a relatively simple movement that can be mastered quickly

How to Perform the Raise of the glutes and hamstrings

To perform this exercise, you will need a stability ball. Start by lying on your back with the ball under your feet.

Your feet should be about hip width apart and your legs should be straight. From here, raise your hips off the ground and squeeze your glutes at the top of the movement. Reverse the motion and repeat.

Hyperextension

This is a great exercise for working the lower back. It is also a good way to work the hamstrings.

Advantages of the Hyperextension

The Hyperextension is a great exercise for working the lower back because it:

– works the entire posterior chain, including the hamstrings, glutes, and lower back

– can be done with relatively heavy weights, which makes it great for building strength

– is a relatively simple movement that can be mastered quickly

How to Perform the Hyperextension

To perform this exercise, you will need a stability ball. Start by lying on your stomach with the ball under your feet.

Your feet should be about hip width apart and your legs should be straight. From here, raise your hips off the ground and squeeze your glutes at the top of the movement. Reverse the motion and repeat.

Plank on the Side

Plank on the Side

This is a great exercise for working the lower back and obliques.

Advantages of the Plank on the Side

The Plank on the Side is a great exercise for working the lower back and obliques because it:

– works the entire posterior chain, including the hamstrings, glutes, and lower back

– can be done with relatively heavy weights, which makes it great for building strength

– is a relatively simple movement that can be mastered quickly

How to Perform the Plank on the Side

To perform this exercise, you will need a stability ball. Start by lying on your side with the ball under your feet.

Your feet should be about hip width apart and your legs should be straight. From here, raise your hips off the ground and squeeze your glutes at the top of the movement. Reverse the motion and repeat.

Rotational stretches for the lower back

These rotational stretches for the lower back are great for relieving tension and pain in the lower back.

Advantages of the Rotational stretches for the lower back:

1. These rotational stretches for the lower back are great for relieving tension and pain in the lower back.

2. They help to lengthen and stretch the muscles in the lower back, providing relief from stiffness and tightness.

3. These stretches also help to improve circulation in the area, which can aid in healing and recovery from injuries.

How to do Rotational stretches for the lower back:

1. Lie on your back on a flat surface with your knees bent and feet flat on the ground.

2. Place your hands on your lower back, just above your buttocks.

3. Gently press down into your hands as you rotate your hips to one side, then back to the center.

4. Repeat this movement 5-10 times, then switch sides and repeat on the other side.

5. You can also do this stretch with one leg straight and the other bent, rotating your hips towards the bent leg.

Draw-in techniques

These draw-in techniques for the lower back are great for strengthening the muscles in the lower back and providing support for the spine.

Advantages of the Draw-in techniques:

1. These draw-in techniques for the lower back are great for strengthening the muscles in the lower back and providing support for the spine.

2. They help to stabilize the pelvis and hips, preventing excessive movement and strain on the lower back.

3. These exercises also help to improve posture by retraining the muscles in the area to work correctly.

How to do Draw-in techniques for the lower back:

1. Lie on your back on a flat surface with your knees bent and feet flat on the ground.

2. Place your hands on your lower back, just above your buttocks.

3. Gently press down into your hands as you draw your navel towards your spine and tighten your abdominal muscles.

4. Hold this position for 5-10 seconds, then release and repeat 10 times.

5. As you get stronger, you can increase the duration of the hold to 30 seconds or more.

Lateral leg raises when lying down

Lateral leg raises when lying down

These lateral leg raises when lying down are great for strengthening the muscles in the lower back and buttocks.

Advantages of the Lateral leg raises when lying down:

1. These lateral leg raises when lying down are great for strengthening the muscles in the lower back and buttocks.

2. They help to improve balance and stability in the lower body, preventing injuries.

3. These exercises also help to improve circulation in the legs and feet, which can aid in healing and recovery from injuries.

How to do Lateral leg raises when lying down:

1. Lie on your side on a flat surface with your legs straight and one arm outstretched overhead.

2. Brace your core by drawing your navel towards your spine and tighten your abdominal muscles.

3. Gently raise your top leg as high as you can without arching your back or rotating your hips.

4. Hold this position for 5-10 seconds, then lower your leg and repeat 10 times.

5. Switch sides and repeat on the other side.

Lower back rotational stretches while seated

These lower back rotational stretches while seated are great for relieving tension and pain in the lower back.

Advantages of the Lower back rotational stretches while seated:

1. These lower back rotational stretches while seated are great for relieving tension and pain in the lower back.

2. They help to lengthen and stretch the muscles in the lower back, providing relief from stiffness and tightness.

3. These exercises also help to improve circulation in the area, which can aid in healing and recovery from injuries.

How to do Lower back rotational stretches while seated:

1. Sit on a chair with your feet flat on the ground and your hands on your knees.

2. Gently rotate your torso to one side, then back to the center.

3. Repeat this movement 5-10 times, then switch sides and repeat on the other side.

4. You can also do this stretch with one arm outstretched overhead and the other hand on your knee, rotating your torso towards the extended arm.

Bridge Over Glute

Bridge Over Glute

This is a great exercise for strengthening the muscles in the lower back and buttocks.

Advantages of the Bridge Over Glute:

1. This is a great exercise for strengthening the muscles in the lower back and buttocks.

2. It helps to improve balance and stability in the lower body, preventing injuries.

3. This exercise also helps to improve circulation in the legs and feet, which can aid in healing and recovery from injuries.

How to do Bridge Over Glute:

1. Lie on your back on a flat surface with your knees bent and feet flat on the ground.

2. Place your hands on your hips, then press down into your heels as you lift your hips off of the ground.

3. Hold this position for 5-10 seconds, then lower your hips back to the starting position and repeat 10 times.

4. As you get stronger, you can increase the duration of the hold to 30 seconds or more.

Deadlifts

Deadlifts are a great exercise for strengthening the muscles in the lower back.

Advantages of Deadlifts:

1. Deadlifts are a great exercise for strengthening the muscles in the lower back.

2. They help to improve balance and stability in the lower body, preventing injuries.

3. These exercises also help to improve circulation in the legs and feet, which can aid in healing and recovery from injuries.

How to do Deadlifts:

1. Stand with your feet hip-width apart and your hands at your sides.

2. Bend your knees and hips to lower your body down, keeping your back straight as you reach down to grab a dumbbell or barbell with an overhand grip.

3. Exhale as you lift the weight up, leading with your hips as you stand back up to the starting position.

4. Inhale as you lower the weight back down, keeping your back straight and knees slightly bent.

5. Repeat 10-15 times for one set.

More Lower Back Exercises

More Lower Back Exercises

Here are a few more lower back exercises that you can try:

1. Seated row

2. Lat pulldown

3. Reverse fly

4. Superman

5. Pilates reformer pushthrough

Lower back exercises at home

1. The Superman: This is a great exercise for working the lower back muscles. Start by lying flat on your stomach with your arms extended out in front of you. Raise your legs and upper body off the ground, keeping your head in line with your spine. Hold this position for a few seconds, then slowly lower yourself back down to the starting position.

2. The Cat-Cow Stretch: This is a simple but effective stretch for the lower back. Start on all fours with your hands and knees shoulder-width apart. As you inhale, arch your back and look up toward the ceiling. As you exhale, round your back and tuck your chin toward your chest. Repeat this motion a few times.

Lower Back Pain: What to Look for and How to Treat It

Lower back exercises at home

Lower back pain is a very common condition that can be caused by a variety of different things.

1. Examine your hip flexors

Your hip flexors are the muscles that connect your pelvis to your lower spine. If they are tight, they can pull on your lower spine and cause pain.

To stretch them, lie on your back with both knees bent and your feet flat on the floor. Put a towel or belt around your right thigh, just above your knee.

Hold the other end of the towel with your left hand, and gently pull your right leg toward your chest until you feel a stretch in your hip. Repeat on the other side.

2. You Have Insufficient Glutes

If your glutes are weak, they can’t do their job of stabilizing your pelvis and lower spine, which can lead to pain.

The best way to strengthen them is with the hip bridge exercise. Lie on your back with your knees bent and feet flat on the floor.

Lift your hips off the ground until your thighs and torso are in line with each other—you should look like a straight line from your shoulders to your knees. Hold for two seconds, then slowly lower back down to the starting position. Repeat 10 times.

3. You can’t stand for more than 20 minutes without experiencing pain or shifting.

This is a sign that your back isn’t getting the support it needs from your abdominal muscles. When your abs are weak, they allow your spine to arch too much, which puts pressure on your lower back.

To strengthen them, lie on your back with both knees bent and feet flat on the floor.

Place your hands on your stomach and exhale as you lift your head and shoulders off the ground, keeping your navel pulled in toward your spine. Inhale as you lower back down to the starting position. Do two sets of 10 reps.

F.A.Q most effective lower back exercises:

Can you make your lower back stronger?

The most effective lower back workouts are shown in this image.
In general, the best strategy to strengthen your lower back is to do low-impact, bodyweight-based workouts that target the abs and obliques, as well as the back muscles.

Back and abdominal muscle exercises assist maintain your back healthy and powerful.

Do planks strengthen lower back?

Planks are a good way to enhance your posture.

This exercise strengthens your back, chest, shoulders, neck, and abs, making it easier to maintain your shoulders back and your lower back in a neutral position when sitting or standing – two important aspects of excellent posture.

Do push ups work your back?

Push-ups train your core, back, and legs while targeting the chest, shoulders, and triceps.

Do squats work lower back?

Back squats with a barbell, for example, may help build and stabilise your hips, knees, upper and lower back.

Conclusion:

The exercises that we’ve outlined are some of the most effective for strengthening and toning your lower back.

We highly recommend adding them to your regular routine, especially if you suffer from chronic pain or want to prevent future injuries.

Remember to always use proper form when performing these or any other exercises, and consult with a doctor before starting any new fitness program.

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