Do you ever find it difficult to bend forward because of a tight lower back? What about if you sit for extended periods of time? Or have you noticed yourself rubbing your achy, lower back muscles lately when in a standing position, wishing for some time off your feet? How about yearning to lift your little one, a suitcase, or even a bag of groceries to shoulder height more easily? If you answered “yes” to any of the above, you might benefit from exercises that help strengthen your lower back muscles.
You’d also be in good company if you answered “yes”—lower back pain is cited as the number two cause of disability among adults in the U.S., and it is estimated that about 80% of the population will experience lower back pain over the course of their lifetime. If you’re feeling tightness, soreness, aches or pains in that area above your hips but below your ribs, we’ve got an exercise routine that will help strengthen up your lower back.
Maybe you’re not experiencing pain (yay!) but you’d like to strengthen your lower back muscles for other reasons. There are all kinds of benefits to having a strong body, including lower risk of injury, improved day-to-day functional activities as well as boosted athletic performance!
Before we get into the nitty gritty of strengthening your back, let’s dive into the structure of the spine itself. After all, it’s the backbone of, well, YOU!
Anatomy of the Spine
There are 33 bones in the spinal column, separated into 5 sections. Between these bones, known as vertebrae, there are discs filled with fluid that serve as cushions. These are known as intervertebral discs and are often simply called discs.
Cervical Spine
Let’s start at the top! The bones that make up your neck comprise the cervical spine. This holds up your head and consists of seven vertebrae that run from the base of your skull down to just above the line of your shoulders and collarbone.
Thoracic Spine
The largest section of the spine is known as the T-spine, short for thoracic spine. The bones in this section of the backbone connect to the bones of the ribcage, and you can visualize this section as the upper back down through the middle of the back to where the base of the ribcage is.
Lumbar Spine
The lower back is called the lumbar spine. There are five bones in this section, and they are the largest vertebra in your entire back. These bones are large because they are the base of the flexible part of the spine, so they need to be able to carry the load of your upper body whether you are holding still or you are in motion. This part of the body is sometimes referred to as the small of your back and is a very common site for chronic pain. We’ll revisit that topic after we introduce the final two sections of the spine.
Sacrum
Continue venturing south beyond the lumbar spine and we meet the sacrum, a triangular-shaped bone that is actually made up of 5 separate bones fused together. These bones connect to the pelvis as part of the hip girdle.
Coccyx
Even though we do not have a tail, humans have a “tailbone” known as the coccyx, a set of 4 bones fused together at the very base of the spine below the sacrum. The coccyx stabilizes you while you sit, and also serves as a connecting point for many muscles of the pelvic floor.
Possible Causes of Lower Back Pain
The lower back has arguably the hardest job of all of the sections of the spine. While the lower back is very strong, it also has many demands placed on it, offering up many opportunities for injury. Lumbar strain is one of the most common causes of lower back pain. What is lumbar strain? Lumbar strain happens when you either overuse or improperly use your lower back. Strains can even involve painful symptoms like muscle spasms. Strains in a muscle or ligament may have been caused by repetitive motions, heavy lifting, or awkward body positioning.
Another possible cause of lower back pain is bulging or ruptured discs between your vertebrae. This can compress spinal nerves, often causing pain (but not always!). Bulged or ruptured discs are sometimes found in MRI images of people with no back pain at all, so these ailments are sneaky—never fear, we’re here with ways you can help strengthen up this area of your back. Read on!
Chronic Pain vs. Injury? When to See a Doctor First
Thankfully, despite its name, chronic pain does NOT have to stick around forever. Whew! One of the best ways to reduce lower back pain is by strengthening the lower back muscles– specifically, by targeting your lower back and core. There are exercises that are well-suited to strengthen up the larger muscles of the back as well as the deep tissue muscles of the core. Before we go any further, let us pause and say loud and clear…
*DISCLAIMER: If you are experiencing persistent or strong pain in your back, visit your healthcare provider or physical therapist before beginning a workout routine (even with a personal trainer). If you have acute pain in your lower back, you may be suffering from spinal stenosis, or a type of injury that requires an X-ray or diagnostic testing. Make sure to speak with a doctor if you start having severe pain, rather than dull or chronic back pain. Spinal stenosis involves the sciatic nerve and compressed intervertebral discs, so it is important to talk with a healthcare provider about your options, such as physical therapy. And if you experience lower back pain during this or any workout, discontinue the activity and make an appointment with a healthcare professional for medical advice.
Tips for Strengthening Up Your Lower Back
Congratulations! You’ve passed this lower back crash-course, now onto the good stuff. How do we get on that stronger back regimen? With a carefully curated exercise routine, of course! Creating more exertion for your lower back with lower-back exercise might not seem like the right solution for lower back pain. However, strengthening your lower back muscles is one of the most effective treatments for back pain. In addition, choosing exercises that focus on the abdominal muscles will help support the spine and alleviate pain as well as improve posture!
This workout routine includes our favorite back exercises – which also happen to be the best exercises for strengthening and building muscle in your upper and lower back, both for your superficial muscles (those closer to the skin) and your deep muscles (those closer to bone and internal organs). This isn’t an exhaustive list – there are plenty of other great exercises, like back pulls – but these are our favorite simple exercises for working all the small and large muscles in your back. One last note on this workout: things like gentle stretches, such as child’s pose or toe touches, can be a great way to relieve pain and bring blood flow to your lower back muscles. However, when it comes to improving pain in the long-term, strengthening those muscles so that you can reduce muscle strain and other pains is key. Get ready to raise the bar and have a serious back day, #AFfamily!
Strong Lower Back Workout
Here is an exercise routine you can do to strengthen your lower back. Complete 10 reps of each exercise and repeat the entire circuit 2x. Take a 1-minute break at the halfway point, between the two sets.
You can choose to do each back exercise as bodyweight exercises or you have the option to use light weights, such as a set of dumbbells. Note: if you’re just starting out or are completing this as a home back workout, it’s OK to skip heavy weights and opt for body weight or light dumbbells instead. Remember, the goal is to complete each exercise with proper form, while still challenging your body the entire time.
If you have questions about a specific exercise or what is best for you, consult with a personal trainer or coach first. If you already have an exercise routine, think about adding in some of these exercises to round out your core and take care of that pesky low back pain!
Lumbar Rotation
- Lie on your back with your knees bent, your feet raised and your arms out to the sides at shoulder height.
- Roll your legs to one side, lowering your knees toward the floor.
- Roll your legs to the opposite side, keeping your knees bent and your upper body stable throughout.
Muscles Used
Internal and external Obliques, Erector Spinae, Psoas Major, Quadratus Lumborum, Rotators
Quad Superman
- Begin on all fours in the tabletop position with both knees and hands on the floor, drawing your navel in towards your spine.
- Raise one arm and the opposite leg straight up to shoulder height.
- Slowly lower your arm and leg and repeat with the other arm and leg.
- Hold, then lower slowly and repeat.
Muscles Used
Erector Spinae, Rectus Abdominus, Gluteus Maximus, Latissimus Dorsi
Plank with Leg Lift
- Start in the low plank position. Raise your body off the floor, resting on your toes and forearms.
- Raise one leg straight up off the floor, keeping your body in a straight line and your back neutral and flat.
- Lower back to the floor and raise the opposite leg.
- Alternate sides with each rep.
Muscles Used
Erector Spinae, Rectus Abdominus, Obliques, Transverse Abdominus, Gluteus Maximus
Alternating Superman Flutter
- Lie face down on the floor with your legs straight and your arms outstretched overhead.
- Raise one arm and the opposite leg straight up about 6-18 inches off the floor.
- Lower both and repeat with the other arm and leg, keeping your arms and legs straight throughout and your head steady.
- Perform quick reps one after the other.
Muscles Used
Erector Spinae, Gluteus Maximus, Hamstrings, Latissimus Dorsi
Side Plank Hold
- Lie on one side, propped up on one elbow with your legs straight out on top of one another.
- Raise your body off the floor, resting on your forearm and foot.
- Try to keep your body in a straight line and your elbow directly under your shoulder.
- Hold, then lower yourself back to the floor and repeat on the other side.
Muscles Used
Internal and External Obliques, Serratus Anterior, Deltoid, Gluteus Medius
Glute Bridge
- Lie on your back with your knees bent and feet flat, placing your hands at your sides.
- Raise your hips off the floor, trying to make a straight line from your hips to your shoulders.
- Lower yourself back to the floor and repeat.
Muscles Used
Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Transverse Abdominus
Deadbug
- Lie on your back with your knees bent and feet raised with your arms straight up over your chest. Option to hold weights in your hands.
- Lower one leg straight down toward the floor, keeping the other leg steady.
- Raise your leg back to the upright position and repeat with the opposite leg.
- Alternate sides with each rep.
Muscles Used
Transverse Abdominus, Rectus Abdominus, Internal and External Obliques, Pelvic Floor Muscles
This workout is designed to be completed as a circuit. Once you’ve done all the exercises, repeat for a second round! Another great way to strengthen your lower back muscles over time is to find areas of your day where you can add in an exercise. Here are some ideas to get you started!
- When you’re watching your favorite show, get up during the ads and try to hold a plank (or your other favorite exercise) for the entire ad. It will feel extra grueling sitting through the commercial AND the plank but you’ll feel like a million bucks when the action resumes!
- Think of something you do every day, like brush your teeth or feed a pet. Either before or after you do this task (we’ll call it a mastered habit because it’s done daily) add in your favorite exercise from the list above. By stacking a new habit on top of a mastered habit, you’ll be more likely to remember to do the new habit! Before you know it, you’ll be getting in exercise daily.
- Take 2-3 exercises from the list above that you want to do on repeat. Instead of completing the entire circuit 2x, complete your own mini-circuit of your favorite exercises, but repeat it 4x!
