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This article was co-written by Pete Cerqua. Pete Cerqua is a personal trainer & nutritionist. Pete is the author of five best-selling books, including “The 90-Second Fitness Spution” and “High Intensity Fitness Revpution for Women/Men” published by Simon and Schuster and Skyhorse Publishing. Experience in personal training and nutrition counseling, running 90-Second Fitness in New York City.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,303 times.
The lumbar spine supports most of the body’s weight. Approximately 80% of adults will experience back pain at some point in their lives. Muscle atrophy due to inactivity can occur, especially when you work in an office environment and lead a relatively inactive lifestyle. To strengthen your lower back, you need to follow a regular exercise program that includes strengthening exercises with stretching, and activities that are good for the heart. [1] X Research Source
Steps
Exercise to strengthen the back
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Hip lift. The hip lift helps develop the muscles in the lower back and core, which support the spine, and reduces the risk of lower back pain. Lie on your back with your knees bent and feet flat on the floor, as you would in the pelvic tilt. [2] X Trusted Source Mayo Clinic Go to Source
- Lift hips up, keep knees bent and core muscles. Pause when your hips are level with your knees, so that your body forms a straight line (or bridge) from your knees to your shoulders.
- Hold this position for 5-10 seconds, take a deep breath, and then lower your body back to the ground. Do this move for 10 reps.
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Swim on the floor. In this exercise, also known as Superman, you will lie face down on the floor with your legs extended behind you and arms extended overhead. [3] X Research Sources
- If you are lying on your back, simply turn over. Raise your arms above your head and straighten your back legs.
- Lift your feet off the ground a few inches and alternate kicks. You can also raise your left leg and right arm at the same time, then lower them and raise your right leg with your left arm.
- Do this move 10-20 times.
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Lie on your pelvis. Lying on your pelvic side helps develop your lower abs and the muscles around your lower back. Contract this muscle to help it grow, thereby preventing lower back problems. [4] X Trusted Source National Health Service (UK) Go to Source
- Press the depression on your lower back to the floor and hold for 5-10 seconds, take a deep breath, and then release. Do this move for 10 reps.
- To do this move, lie on your back with your knees bent so that your feet are flat on the floor. The legs should be hip-width apart.
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Do the bird dog exercise. The bird dog exercise helps to stretch and strengthen the lower back, as well as improve balance. Start in a crawling position with your knees directly below your hips, and your wrists directly below your shoulders. [5] X Research Sources
- Reach left arm forward and right leg back, forming a straight line from fingertips to heel. Keep your back flat and hold this position for 2-3 seconds, then return to crawling position and repeat for the opposite arm and leg.
- Do this exercise 10-20 reps on each side. Keep your back flat and motionless, do not raise your hands or heels higher than your back.
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Practice more squats. If done correctly, lunges are a great exercise to strengthen your lower back. Start in a standing position with your feet hip-width apart. You need to have a few feet of space in front of you to do this move. [6] X Harvard Medical Schop Trusted Source Go to Source
- Step right foot up, and at the same time bend and lower left knee. Your body should form a straight line from the crown of your head to your left knee – don’t bend over your right leg. Bend right knee at right angle with knee just above ankle, and thigh parallel to the floor.
- Hold this position for a few seconds, then step back to the starting position and repeat by stepping your left foot forward. Do 5-10 reps for each leg.
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Train your core with plank movements. Since the muscles in your lower back are part of your core, you can’t strengthen your lower back without working your core. [7] X Harvard Medical Schop Trusted Source Go to Source
- Start in a prone position with your legs extended straight behind you. Lift yourself up on your hands and toes, so that your body forms a straight line from the crown of your head to your heels.
- If you don’t have much plank experience, you can adjust this exercise by resting on your knees and elbows, or on your toes with your elbows so that your body is supported by your forearms instead of your wrists.
- One side plank exercises the core along with the side muscles. Lean on one forearm, stacking your legs on top of each other. Make sure your elbows are directly below your shoulders.
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Use the balance ball to increase the difficulty. After you’ve been doing these back exercises for a while, they will become increasingly easy. Use a balance ball to add an element of balance to the exercise, making the muscles work harder. [8] X Research Sources
- For example, if you put your feet on the ball to do the hip lift, this pose will be much more difficult to do, and also harder to maintain.
Lower back stretch
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Warm up in the cow-cat pose. This is a yoga pose that requires you to alternate between the cat and the cow pose while synchronizing the movement with your breath. If you practice this pose regularly, the flexibility of the spine will increase. [9] X Research Source
- Start in a crawling position with a flat back. Wrists should be directly below shoulders, knees should be directly below hips.
- On an inhale, drop your belly toward the floor and lift your chest with your pelvis up so that your back arches like a cow’s back.
- As you exhale, arch your back upwards, draw in your tailbone, and press your chin to your chest. Repeat this movement 10-20 breaths. Inhale slowly and deeply through the nose, exhale slowly through the mouth.
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Increase blood circulation with the sphinx pose. Sphinx helps increase blood circulation to the lower back, which can heal lower back problems as well as develop muscle. Start in a prone position with your legs extended straight behind you. [10] X Research Source
- Lift yourself up on your forearms, keeping your elbows directly below your shoulders. Press your feet and palms into the floor, pushing your pubic bone forward until you feel your lower back engage.
- Hold this pose for 1-3 minutes, inhale deeply through the nose and exhale through the mouth.
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Stretch your hamstrings in downward facing dog. This is a classic yoga pose that can stretch the whole body, as well as help calm and focus the mind. Stretching specifically for your hamstrings can help strengthen your lower back. [11] X Research Source
- Get into a crawling position on the mattress with your knees just below your hips. The wrist can be placed just below the shoulder or slightly above the shoulder. Connect to the rhythm of breathing, inhale slowly and deeply through the nose, exhale through the mouth.
- On an exhalation, lift your hips up, straightening your arms in front of your face until your body forms an inverted “V”. Pull your shoulders back and relax your neck.
- As you inhale, imagine yourself lifting your hips even higher, pulling the weight up your arms and away from your wrists. On the next exhale, focus on your legs, pushing your weight into your heels to stretch your hamstrings. Hold this position for 10-20 breaths, then return to crawling position.
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Practice knee rotation. The knee rotation effectively stretches and strengthens the core and lower back muscles, while the rotation decompresses and strengthens the spine. Start in a supine position on the mattress with your legs extended. [12] X Research Source
- Extend your arms to the sides so that your body forms a “T” shape on the floor. Then bring your knees up to your chest.
- On an exhalation, lower your knees to the floor to the right, taking care to keep your shoulders firmly on the mattress so that only the lower back rotates.
- On an inhale, bring your leg back to the center, and on the next exhale, lower your knee to the floor to the left. Repeat 5-10 reps for each side.
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Rest in baby’s position. Baby Pose is the classic way to end a yoga session, while also providing a steady stretch to the lower back. You can get into baby pose from crawling – simply lower your hips and fold your upper body over your thighs, straightening your arms in front of you. [13] X Research Source
- If your body is flexible, you can rest your forehead on the mattress. Don’t bend your upper body more than you feel comfortable with.
- Opening your knees slightly will make baby pose easier to do, and more comfortable.
- Since baby pose is a resting position, you can hold this position for as long as you like, and remember to breathe deeply.
Aerobics
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Walk often. Walking is a simple and inexpensive way to become more active. Walking for about 15-20 minutes most days of the week will help strengthen the lower back as well as the rest of the body. [14] X Research Source
- Try walking with a friend for motivation and fun. If you walk alone, you should listen to music, listen to podcasts or audio books.
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Cycling. If you have lower back pain that makes sitting more comfortable than standing, cycling will be a suitable and good option for your heart. Using a bike on the spot is better than riding in the bumpy field. [15] X Research Source
- Cycling is a low-impact and comfortable activity for the joints, strengthens the legs, hips and lower back, and is also a good cardiovascular exercise.
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Interrupt training. Combining cardio with strength training will make your workout more effective, possibly developing lower back strength without making lower back pain worse. You can find many free videos on how to do interval training for beginners online. [16] X Research Source
- Do high-intensity cardio for 3-5 minutes and then strength-training for the next 3-5 minutes, and keep doing this cycle to help maintain a high heart rate without putting too much pressure on the lower back.
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Swimming. If you can afford to go to the pool, swimming for 20-30 minutes, two or three days a week, is a good way to develop total back strength. To avoid making your back problem worse, you should take a class or hire a trainer to teach you the correct technique. [17] X Research Source
- Swimming is a low-impact activity and the water has a supportive effect on the body, so it is good for health if you have joint problems or are overweight.
- If you rarely go to the pool, you should start slowly with 10 minutes of swimming each session. After each week, increase your swimming time by 5 minutes until you can swim for half an hour or more each session.
- If you can’t swim, walking or jogging in the water will help create resistance to develop leg and lower back strength, while you don’t have to worry about suffocation.
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Buy a pedometer. You should aim to walk at least 10,000 steps per day. Wearing a pedometer on your belt will help you keep track of your steps. Some are connected to the internet and have apps that allow you to track progress over time. [18] X Research Sources
- Choose a pedometer that’s easy to use and helps you reach your goals. You can buy a very basic model or one with a lot of extra functions.
- If you are used to a passive lifestyle, you should start with low goals and gradually increase to 10,000 steps. Incorporate walking into your day by parking farther away when shopping, or using the stairs instead of the elevator.
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Maintain an active lifestyle. Sitting for long periods of time can cause the lower back muscles to atrophy. Prevent this by getting up and walking around every 30 minutes if possible, and try to reduce sitting hours in general. [19] X Research Source
- For example, if you sit at work most of the day, try to stand up when you get home, instead of continuing to sit on the couch watching TV.
- You can also buy (or ask the company to buy) a standing desk, so you can stand while you work.
Warning
- If you already have lower back pain, talk to your healthcare provider before doing any back strengthening exercises. A physical therapist can prescribe the right exercises for you to relieve your back pain without making it worse.
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This article was co-written by Pete Cerqua. Pete Cerqua is a personal trainer & nutritionist. Pete is the author of five best-selling books, including “The 90-Second Fitness Spution” and “High Intensity Fitness Revpution for Women/Men” published by Simon and Schuster and Skyhorse Publishing. Experience in personal training and nutrition counseling, running 90-Second Fitness in New York City.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,303 times.
The lumbar spine supports most of the body’s weight. Approximately 80% of adults will experience back pain at some point in their lives. Muscle atrophy due to inactivity can occur, especially when you work in an office environment and lead a relatively inactive lifestyle. To strengthen your lower back, you need to follow a regular exercise program that includes strengthening exercises with stretching, and activities that are good for the heart. [1] X Research Source
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