5 Best Lower Back Exercises & Workout - The Trend Spotter

The best exercises for lower back pain will strengthen the areas, as well as your core. Try bridges and supermans, as well as crunches and ... 5BestExercisesforaStrongLowerBack Updated:Mar17,2022|BYAlexLindeHome/Men'sFitness FacebookTwitterLinkedInRedditFlipboardFacebookMessengerWhatsAppEmail   Yourlowerback,whilenotthemostglamorousgroupofmuscles,isoneofthemostfunctional.Thelumbarregionofyourbackisthemainbodyweight-bearingsectionofyourspine.Assuch,thestrongeryourlowerbackisthebetteryourposture,athleticperformance,andmobility.You’llalsobelesslikelytosufferfromlowerbackpain.Itcanbeatrickyareatotrainbecausethemusclesaredeepandsupportedbyothersuperficialmuscles,includingtheabsandglutes.However,thereareafewexercisesthatarelikelyalreadypartofyourrepertoire,aswellassomespecificlowerbackexercisesthatyoucanaddtobuildstrengthandendurance.   RELATED:6BestBackExercisesforBuildingaBroadPhysique RELATED:TheBestUpperBodyWorkoutForMaxMuscleGrowth   Contents show LowerBackMuscles TransversospinalisMuscles ErectorSpinae BenefitsofHavingaStrongBack BestLowerBackExercises 1.Deadlift 2.KettlebellSwing 3.Hyperextension 4.Bridges 5.Superman LowerBackPain—RedFlagsandHowtoFixit 1.CheckyourHipFlexors 2.YourGlutesareTooWeak 3.YouCannotStandforMorethan20minWithoutPain/Shifting FAQs Whatarethemusclesinyourlowerback? HowdoIbuildbackmuscle? Howdoyoustrengthenyourlowerback? Whatarethebestexercisesforlowerbackpain? Iswalkinggoodforlowerbackpain? Aresquatsgoodforlowerbackpain? LowerBackMuscles Acriticalfactoringettingthemostoutofyourworkoutistounderstandyouranatomy.Thislowerbackareaismadeupofdozensofmuscles.Therearetwomaingroupstoconsiderwhenworkingonyourstrength.Thesearethetransversospinalisanderectorspinaemuscles.Bothgroupsareintrinsicmusclesthatsitdeepwithinthebody,closetothevertebrae,andareresponsibleforthemovementofthespine.Theyarealsofunctionallysupportedbyyourabdominals,glutes,hamstrings,andhips.Duetotheposition,size,andsurroundingmuscles,theycanbechallengingtostrengthenspecifically.   ADVERTISEMENT TransversospinalisMuscles Thetransversospinalismusclesconsistofthreegroups—therotatores,themultifidus,andthesemispinalismuscles.Theysitatdifferentlayersandrunthelengthoftheback,actingtorotateandextendthespinalcolumn.   ADVERTISEMENT ErectorSpinae Threemusclegroupsalsomakeuptheerectorspinae—theiliocostalis,longissimus,andspinalis.Likethetransversospinalisgroups,thesealsorunthelengthoftheback,butareresponsibleforstraighteningthespine.   BenefitsofHavingaStrongBack Thedepthandintrinsicnatureofthelowerbackmusclesmeanthathavingstrengthintheareaismoreaboutfunctionthanform.They’renotsuperficialmusclesthatwillmakeyoulookgood,buttheywillhelpimproveyourhealth.Lowerbackpainisincrediblycommonforavarietyofreasons,includingsedentaryjobs,poorposture,andincorrectformwhenexercisingorplayingsport.Stronglowerbackmuscleswillhelpcounteracttheseandpreventinjury.You’llalsobeabletoincreaseyourperformanceinthegymandothersports,includingrunning,rugby,orhockey.Plus,strong,healthylowerbackmuscleswillhelptoensureyoustaymobiletheolderyouget,soyou’llstillbeabletocutarugonthedancefloorwhenyou’re90-years-oldandinaretirementhome.     BestLowerBackExercises Thebestresultsinbuildingstrengthandmassinyourmusclescomefromworkingthemthroughtheirfullrangeofmotion.Whenitcomestothelowerbackmuscles,it’seasytohavethemisometricallycontractedinmanyofyourusualexercises;however,it’sgettingaconcentriccontractionthat’smoredifficult.Combiningactivitiesthathaveasmallamountofconcentriccontraction,aswellasmovesthatspecificallyaimforthat,willgiveyouthebestpathtosuccess.ThemixoflowerbackexercisesbelowcomesfromJeffCavaliere,whocreatedtheATHLEAN-Xprogram.JeffwastheformerHeadPhysicalTherapistandAssistantStrengthCoachfortheNewYorkMets.HealsohasaMastersDegreeinPhysicalTrainingandisaCertifiedStrengthandConditioningSpecialist.Hisadviceisbasedonthescienceofmovement,aswellasproveninjuryrecoverytechniques.      1.Deadlift Deadliftsareagreatcompoundexerciseforbuildingstrengthinyourglutes,quads,hamstrings,lats,andtraps.However,theydoalsohelptobuildstrengthinthelowerbackinasmallway.Whenperformingthisexercisecorrectly,youshouldhaveanisometricholdthroughyourbacktokeepyourtorsostraightthroughoutthemove.You’llalsofeelaconcentriccontractionasyoureachaverticalposition.However,don’tbetemptedtocheatthismoveandmakeitdomorebypullingwithyourbackorover-extendingatthetop.It’sahipdrivingmovement,anddoinganythingotherthanthatcancauseinjuryandwillhaveyouwalkinglikeyou’reahundred-years-old.   Steps Standinfrontofyourbarwithyourfeethip-widthapart.You’llhaveyourkneesbentatthebottomofthemove. Holdthebarinanoverhandgripatshoulderwidth.  Pullthebarstraightupuntilyourbodyisupright,armsarestraightdown,andthebarisrestinginfrontofyourthighs. Yourkneeswillstraightenfirst;then,yourbodywillfollowtiltingatthehips.Keepinmindtokeepyourbackandneckasstraightaspossiblewhenperformingthismove.  Theverticalstandingpositionatthetopofthismoveiswhereyouwillfeelthatsmallamountofconcentriccontractioninyourlowerback.  Lowerthebarbacktotheground,withcontrol.    2.KettlebellSwing Similartothedeadlifts,kettlebellswingsareahip-hingingexercise.You’lluseyourlowerbackmusclestostabilizeyourupperbodythroughouttheswing,andyou’llachieveasmallconcentriccontractionatthetopofthemove.Again,aswiththedeadlift,don’tshifttousingyourbacktoswing;otherwise,youwillendupinjured.Thegreatthingaboutthisconditioningexerciseisthatyoucanbuildenduranceandathleticismbyaimingforlongersets.     Steps Standwithyourfeetjustwiderthanshoulder-widthapart,withthekettlebellonthefloorjustbehindyou.  Bendyourkneestograbthekettlebellbehindyou.Makesuretotiltatthehips,pushingyourbuttbackward.Keepyourchestupandbackstraight.  Driveforwardwithyourhipsinathrustingmotion,andasyourkneesstraighten,usethatmomentumtoswingthekettlebelluptoshoulderheight.  Repeatinacontinuousloopforafullset.    3.Hyperextension Hyperextensionsgetabadwrapbecauseofthename—hypersoundssoaggressive.Yetthisexerciseisexcellentforstrengtheningyourlowerback.Notonlydoyougetafullflex,butyoualsogetaconcentriccontractionofyourmuscles,andyoucaneasilyaddweightstoincreaseyouroutcomes.Thekeytoperformingthemovewithoutaddingunduestresstoyourlowerbackistoliftyourbodytoaneutralposition,notafullyextendedone.Youstillgetengagementthroughthefullrangeofmotion,withoutunnecessaryrisk.Takeyourextensiontoanotherlevelbychoosingdumbbellsasyourweights,andaddingarowatthetoptoincludeyourupperbackmusclesintheworkout.   Steps Haveyourchosenweightsreadyontheflooratthefrontoftheham-glutemachine,soyoucanquicklygrabthem. Positionyourbodyinthemachine,soyou’rehingeingatthehips. Loweryourtorsodown,untilyou’refacingdowntothefloor,andyourbackisfullyflexed.Ifyou’reusingweights,grabthemwhileyou’rehere. Focusonusingyourbacktopullyourtorsoupuntilyourbodyisstraight.Don’tbendyourbackfurtherthanstraight.Ifyouwanttoworkyourupperbackmusclesatthesametime,addarowatthetop. Loweryourselfbackdownwithcontrol.    4.Bridges Bridgesareanexcellentcorrectivelowerbackexercisetoawakenthemuscleswithalow-intensity,high-volumemovement.Useyourbackmusclestodrivetheextensionasyourhipsreachthetopoftheirrangeofmotion.Thisisthebestwaytogetthedesiredengagement.Bridgesalsoworkyourglutesatthesametime.Thisisgreatbecauseyourglutesareoneofthemanymusclesthatsupportyourlowerback,andyou’llendupwithafirm,tonedbutt.   Steps Lieonyourback,withyourfeetuponaboxorweightmachinechair—justmakesureitwon’tmove.Bothyourkneesandhipsshouldbebentat90-degrees.  Driveup,usingyourhips,glutes,andlowerbackmuscles,untilyourtorsoisstraight. Loweryourhipsbackdowntothegroundwithcontrol.    5.Superman Lastly,supermansarealsoaneffectivecorrectiveexercisethatdoesn’trequireheavyweights.Allyouneedisyourselfandthefloor.Similartothebridges,thiswillworkonengagingtheglutesandlowerback,butenableyoutodoahighervolumeofreps.   Steps Liefacedownonthefloor,withyourarmsoutinfrontofyou,palmsdown.  Raiseyourarms,upperbody,feet,andkneesofftheground,keepingyourweightanchoredtothegroundatyourhips.Youshouldfeelthecontractioninyourglutesandlowerback. Holdthisforthreeseconds,thenloweryourarmsandlegsbackdown.    LowerBackPain—RedFlagsandHowtoFixit Lowerbackpainisincrediblyprolific.Whileincreasingthestrengthinyourlowerbackmusclescanhelpalleviatesomeissues,thereareotherredflagstolookoutforthatmayalsocontributetopain.Luckily,therearesomerelativelysimpletechniquesforfixingtheseredflags.     1.CheckyourHipFlexors Tighthipflexorsareacommoncauseoflowerbackpain.Yourhipflexorsareagroupofmusclesandtendonsthatattachtoyourlumbarvertebraeandextenddowntothefrontofyourhips.Theyallowyoutobendatthewaist,andbringyourkneestoyourchest.Tightnessinthisareaisaresultofmanythings,includingabdominalexercisesandextendedperiodsofsitting.YoucanchecktheflexibilityofthesemuscleswiththeThomasTest.Holdontooneknee,pullingittoyourchestasyoulaybackonabench.Cantheoppositelegsitflatonthebench?Ifnot,youprobablyhavetighthipflexors.Thebestwaytotacklethisistoensureyou’reregularlystretchingthearea.Includeexercisessuchaspigeonpose,seatedbutterflystretches,orfigurefourstretchestoyourcool-downroutine.   2.YourGlutesareTooWeak Theglutesprovideaconsiderableamountoffunctionalsupportforyourbackmuscles.Nothavingwell-developedstrengthinyourbuttcanleadtotoomuchpressureandstressonthelowerback.Theeasiestwaytocheckyourglutesistolookatyoursideprofileinthemirror.Howisyourbootygame?Themoremuscularanddefinedyourbuttis,thebetterthesupportisforyourback.Anotherusefultestistodoahyper-hold.Useaham-glutemachinetoholdyourtorsoup,soyourbodyisstraightforatleasttwominuteswithoutcrampingorfailure.Ifyoucan’tdothis,tryincorporatingmoregluteexercisesintoyourroutine.Youcankeepdoinghyper-holdstobuildupyourendurance,ortryexerciseslikehipthrusts,splitlunges,orbarbellRDLs.   3.YouCannotStandforMorethan20minWithoutPain/Shifting Thefinalredflagisoneyoumaynotnoticeyoudo.Canyoustandstillfor20minutes,withoutshiftingyourweightorexperiencingpain?Ifyourstandinglooksmorelikedancing,thenyouneedtoworkontheendurancecapacityofthemusclesinyourlowerback.Addingtheexercisesaboveisagreatwaytostart.Youcanalsobuildupyourtolerancewithhyper-holdsandgraduallyincreasethelength.Anotherthingtocheckisthepositionofyourpelvis.Doyouhaveananteriorpelvictiltwhereyourbuttsticksout?Ifyoudo,thiscanalsocontributetolowendurance.Fortunately,thereareseveralexercisesthatyoucandotocorrectyourlowerbodyposture.   FAQs Whatarethemusclesinyourlowerback? LowerbackmuscleanatomyincludestheMultifidus,Longissimus,Spinalis,andQuadratusLumborum.Themusclesofthelowbackworktogetherwiththetransverseabdominalmusclestoincreaseintra-abdominalpressure. HowdoIbuildbackmuscle? Tobuildastronglowerback,yourmusclesshouldworkthroughafullrangeofmotion.Multiplepapershaveshownthatevenforwell-trainedindividuals,addinginjustonelowerbackexercise1-2timesperweekwasabletoquicklyandsignificantlyincreaselowerbackstrength. Howdoyoustrengthenyourlowerback? Strengtheningthelowerbackcanbetricky,asthemusclesaredeepandsupportedbyothersuperficialmuscles,includingtheabsandglutes.Thebestwaytobuildstrengthistoworkthemusclesthroughtheirfullrangeofmotion—bothisometricandconcentriccontraction.Trydeadlifts,kettlebellswings,hyperextensions,bridges,andsupermans.Someofthesefocusspecificallyonthelowerback,whilesomeengageitaspartofalargercompoundmove. Whatarethebestexercisesforlowerbackpain? Thebestexercisesforlowerbackpainwillstrengthentheareas,aswellasyourcore.Trybridgesandsupermans,aswellascrunchesandpelvictilts.Onceyou’vesolvedsomeofthepain,youcantrybiggermovessuchashyperextensions,deadlifts,andkettlebellswings.Stretchingisalsoagreatwaytoalleviatebackpainandloosenthemuscles.Child’spose,kneestochest,cat/cow,androtationalstretchesareallexcellent. Iswalkinggoodforlowerbackpain? Walkingisagreatlow-impactexerciseoptionforpeoplewhoexperiencelowerbackpain.Itcanstrengthenthebackmuscles,encouragegoodposture,andhelpyoumaintainahealthyweight.Walkingwillalsohelpstretchthemusclesinyourlowerbody,includingtheback,glutes,andlegs,gettingthebloodflowingandpromotingmusclerepair.Plus,walkingcanbeagreatwaytorelax,zoneout,breatheinsomefreshair,andgetagooddoseofvitaminD. Aresquatsgoodforlowerbackpain?  Squatscanhelplowerbackpainastheystrengthenthewholearea,includingtheback,glutes,andlegs.However,theyneedtobeperformedcorrectly;otherwise,youcancausemoredamagewithpoorform.Ifyou’reunsure,tryfrontweightedsquatsusingagobletorkettlebell.Thiswillallowyoutodropintoyournaturalcenterofgravity,ensuringthere’snostrainwherethereshouldn’tbe.You’llalsowanttofocusondroppingstraightdownratherthanswingingyourhipsforwardorback. SUBSCRIBETOOURNEWSLETTERSubscribetoourmailinglistandgetinterestingstuffandupdatestoyouremailinbox. Thankyouforsubscribing.Somethingwentwrong.Werespectyourprivacyandtakeprotectingitseriously YOUMAYALSOLIKE     INFORMATION FOLLOWUS WOMEN FASHIONTRENDSSTYLEADVICECELEBRITYSTYLEBEAUTY MAKEUPNAILSSKINCARE HAIRSTYLESHAIRSTYLEGALLERYWATCHESWEDDINGSTATTOOSFORWOMEN MEN GROOMINGMEN’SFASHIONTRENDSMENSFITNESSMEN’SHAIRSTYLESMEN’SHAIRSTYLEGALLERYMEN’SSTYLEADVICEMEN’STATTOOSMEN’SWATCHES FASHIONNEWSFOOD&DRINKSLIFESTYLEQUOTESSTREETSTYLE ×ClosePanel