The 6 Best Exercises To Strengthen The Lower Back

Regular practice of these exercises can help us strengthen our back and avoid possible pain. Do you want to strengthen your back? Let’s try it out!

The lower back or lumbar area is a sensitive area of ​​the body that can be affected by damage to the hamstrings, weak abdominal muscles, and herniated discs. Read on if you want to strengthen your lower back.

Although good posture (as stated in this study carried out by the University of Medical Sciences of Matanzas) and the regular practice of exercise can help to strengthen this area, many people are neglected and can develop ailments that affect their quality of life.

Most of the time, tension appears in the area due to physical overexertion, a poorly performed movement or from sitting for too long in front of the computer.

Due to this, it is essential to avoid a sedentary lifestyle, but also to moderate physical activity and heavy work since, according to this research carried out by the Traumatology department of the Las Condes Clinic, athletes are not exempt from suffering low back pain.

Fortunately, there are also some special exercises to strengthen your back and increase the resistance of your muscles.

Below, we share 6 of them so you can do them immediately (even in the comfort of your home or at the office). Discover them!

Exercises to strengthen the back

1. Opposite arm and leg exercise

This simple exercise reduces tension in the lower back and also strengthens the abdominal muscles.

How to do it?

• Stand on four supports, with the palms of your hands on the floor and your knees bent.
• Raise and stretch your right arm and left leg until they are parallel to the ground.
• Hold the pose for 4 seconds and slowly return to the starting position.
• Repeat the activity with the opposite arm and leg.
• Perform 3 sets of 10 reps on each side.

2. Opposite arm and leg on the belly

This activity is similar to the previous one, with the difference that this time you will keep your belly on the ground for support, instead of your knees.

How to do it?

• Lie face down on an exercise mat with your arms extended toward the crown of your head and your palms on the floor.
• Simultaneously raise your right arm and left leg to a comfortable height.
• Hold the position for a couple of seconds and slowly return to the starting position.
• Repeat with the other side and complete 10 reps for each.
• Perform 3 or 4 sets per session.

3. Leg raise

Leg raise exercises not only serve to strengthen the back but also do the same with the thighs, buttocks and the abdominal area. Remember that, according to this study carried out by the National Institute of Neurology, any type of strength exercise is not recommended for this area in times of low back pain.

In the same way, other institutions related to physiotherapy  do not recommend any type of leg lift, as it could be extremely damaging to the back. 

If you still want to give it a try:

How to do it?

• Lie on your back, bend your right leg, and lift your left leg in one smooth motion.
• Grab the raised leg with both hands behind the knee and try to hold the pose for 30 seconds.
• Change sides and repeat the same action.
• Complete 3 sets with each leg.

4. Elevation of the pelvis

The pelvic lift or bridge is an exercise that works the muscles of the lower back and abdominal. 

How to do it?

• Lie on your back on a mat, bend your knees, and put your feet on the floor.
• Keep your hands at your sides and, keeping your back straight, lift your buttocks off the floor and lift your pelvis.
• Hold the pose for 10 seconds, rest, and repeat 10 times.

5. Hip flexion

Although this exercise is designed to tone the hips, it is proven that it could also have a positive effect to strengthen the lower back, alleviating its discomfort. However, there is no scientific evidence to support these supposed lumbar benefits.

How to do it?

• Put your left foot in front of the other, with your knee bent forward as you straighten your right leg.
• Bend your trunk forward so that your left knee makes contact with the axillary crease and returns to the starting position.
• Perform the same movement with each leg alternately until completing 10 repetitions.

6. Lumbar and obliques

The objective of these movements is to strengthen and firm the muscles of the lumbar and oblique muscles of the waist.

How to do it?

• For the lumbar: lie on the floor with your arms extended forward and raise your torso at least 8 times.
• Rest and repeat 3 more times.
• For obliques: lie on your side, put your feet on the sofa, and raise your body sideways.
• Perform 3 sets of 10 reps on each side.

Final Recommendations

As a complement to the regular practice of these exercises, remember to avoid sitting for a long time, and go to the doctor for any related pain.

Also, avoid lifting weights that involve leaning forward, especially if you have a history of injury.