Best Strengthening Exercises for Your Lower Back

September 17, 2024

Weak muscles in your lower back and core can lead to back pain and injury. The good news is that research has shown that regularly performing strengthening exercises for your lower back can help to reduce pain and improve function, and minimize your risk of injury.

Below we’ll outline 5 of the best strengthening exercises for your lower back.

1. Pelvic tilts

Begin by lying on your back on the floor with a small pillow or cushion under your head.
Bend both of your knees and position your feet flat on the floor.
Relax your upper body and gently tuck your chin in.
Engage your abdominal muscles and gently flatten your lower back into the floor.
Tilt your pelvis towards your heels until you feel your lower back start to arch.
Slowly return to the starting position.
Aim for 10 to 15 repetitions of this exercise.

2. Bridge

Begin by lying on your back on the floor with your knees bent and position your feet flat on the floor with your hands at your sides.
Press your feet firmly into the floor and slowly lift your buttocks up while keeping your shoulders in contact with the floor.
Slowly return to the starting position.
Aim for 3 sets of 10 to 15 repetitions of this exercise.

3. Plank

Begin on your hands and knees on the floor.
Slowly lower your forearms to the floor so that they are under your shoulders with your hands shoulder-width apart.
Step one foot back at a time while maintaining a straight line from the top of your head to your heels.
Engage your core muscles and hold this position for 15 seconds.
Slowly increase the amount of time you hold the plank position until you reach 60 seconds.
Aim for 3 repetitions of this exercise.

4. Supermans

Begin by lying on your stomach on the floor with your legs and arms extended.
Lift your feet and arms off the floor about 4 to 6 inches until you feel a slight contraction in your lower back
Engage your core muscles and reach away with your feet and hands while looking at the floor.
Hold this position for 2 to 3 seconds.
Slowly return to the starting position.
Aim for 10 to 15 repetitions of this exercise.

5. Cat and Camel

Begin on your hands and knees on the floor.
Gently arch your back towards the ceiling while tucking your chin in towards your chest.
Then slowly drop your abdomen towards the floor while looking up towards the ceiling.
Slowly return to the starting position.
Aim for 2 sets of 5 repetitions of this exercise.

Keep in mind that if any of these exercises cause pain or discomfort you should discontinue it and consult your healthcare practitioner to ensure that you aren’t doing more harm than good.

Engaging in regular physical activity that includes lower back strengthening exercises is one of the best ways to decrease lower back pain and prevent injury. The exercises described in this article are simple and effective, and can be easily incorporated into your daily routine.