The Best Lower Back Exercises to Power Up Your Back | Increase Stability

 

The best lower back workout to strengthen your lower back

Many people suffer from back pain, which can be stressful and make mobility difficult. You can reduce pain and avoid more injuries by strengthening your back muscles.

What is the importance of strong lower back muscles?

Your lower back bears a significant portion of your body's weight, and it's vital for most activities. Weak spinal muscles can cause your body to be out of alignment, leading to pain and potentially long-term health issues. By building up these muscles, you not only reduce the risk of injury but also gain better control over your muscles.

According to recent studies, focusing on your lumbar muscles can not only improve your health but also enhance your overall quality of life. Another study, published in the Journal of Strength and Conditioning Research in 2024, demonstrated that participants who performed exercises to support their core muscles experienced a reduction in chronic lower back pain over 12 weeks. This is the importance of doing some exercises to build up the strength in your back.

1-Pelvic Tilts

Simple but effective exercises for your back are pelvic tilts. This exercise can also help individuals improve their body alignment and reduce back pain. The movement requires the pelvis to move back and forth and can help build muscles around the lower back and stomach.

How to Do Pelvic Tilts:

•  Now lie on your back with your knees bent and feet flat on the floor.
•  Draw your stomach muscles in and gently press your lower back into the floor.
•  Hold for a few seconds, then release.
• Do this 10–15 times.

The Case for the Case Study: A 2023 study in Physical Therapy in Sport found that pelvic tilts, when combined with other core support exercises, helped individuals with lower back pain achieve a 30% improvement in four weeks.

2-Cat-Cow Stretch

The cat-cow stretch helps make your spine more flexible and strengthens your lower back as well. It requires that you bend and straighten your own back, elongating the muscles in your lower back and waking up your core support.

How to do them:

•  Drop down onto your hands and knees as if you were on a table.
•  Breathe in and allow your belly to fall toward the floor (cow pose). Lift your head and tailbone.
• Exhale, arch your back toward the ceiling (cat pose) and draw your chin to your chest.
• Do it again 10–15 times.

A 2022 Journal of Bodywork and Movement Therapies study found that 82 per cent of people who regularly practised the cat-cow pose over six weeks reported reduced lower back pain and greater flexibility in the lumbar spine.

3-Bridge Exercise

The bridge is an excellent way to work your glutes, lower back and core. You can use your hip flexors to lift your lower back muscles, tone them up, and also pull your abdominal muscles in.

How to Perform the Bridge Exercise:

•  Lie on your back with your knees bent and your feet flat on the floor.
• Tighten your core, squeeze your glutes and lift your hips toward the ceiling.
•  Hold for five seconds, then lower your hips back down to the floor.
• Do it 10 to 15 times.

The Spine Journal concluded that individuals who performed bridge exercises for 8 weeks experienced a 40% improvement in lumbar strength.

4-The Superman Exercise

Working the glutes, lower back and shoulders, the Superman is a great exercise. It is very good at reinforcing and bracing the back, which can help reduce pain when engaging in everyday activities.

To perform the Superman exercise, you lie face-down with your arms stretched out in front of you.

• As you rise, simultaneously raise both your arms and your legs off the ground to engage your lumbar muscles.
• Hold for a few seconds, then release.
• Do it 10 to 12 times.

A 2023 clinical study in Clinical Rehabilitation found that the Superman exercise resulted in a 35% increase in the strength of the lumbar muscles in patients with chronic pain over 10 weeks.

5-Bird-Dog

The bird-dog exercise strengthens the core, glutes and lower back while simultaneously increasing stability and coordination. It's a great exercise to maintain your posture and reduce your risk of developing back problems later.

To perform the Bird-Dog exercise, get down on all fours and set your back on a tabletop.

• While keeping your back straight, slowly move your right arm forward and your left leg back.
• Hold for a few seconds, then return to the starting position.
•  Repeat with your other arm and leg.
• Perform 10 to 12 reps per side.

6-Deadlifts.

Deadlifts are exercises which involve all the back muscles, including the lower back. Without the correct form, you risk injury. When performed correctly, however, deadlifts can be an effective exercise to gain strength.

How to Do Deadlifts

Position: Stand with feet shoulder-width apart and a barbell in front.

•  Bend your hips and knees and grab the barbell with both hands.
•  To pick up the barbell, maintain a straight back and straighten your hips and knees.
•  In a controlled motion, return the barbell to the ground.
• Do it again 6 to 10 times.

For instance, a study published in the Journal of Strength and Conditioning Research in 2022 found that deadlifts resulted in a 50% increase in overall lumbar strength after 12 weeks of training.

Start Doing These Exercises to Strengthen Your Lower Back Right Now!

Incorporating these six movement exercises will help you strengthen your lumbar muscles, alleviate back pain, and enhance your sense of balance. As the two case studies demonstrate, those who persevered saw several very positive outcomes. Take it easy and consult your doctor if you're recovering from an injury.

What to Do: Ready to bring your recuperation to the next level?

Explore Body Reapers' workout products and discover how they can optimise your workouts and expedite your recovery. Body Reapers has you covered with everything you need to stay on track while working out or rehabbing.