lower back pain exercises

Lower Back Pain Exercises

We’ve all at some point had some pain in our lower back and we know how debilitating and scary it can be. The drug companies know this and have created many drugs to help us with this pain relief, but what about taking some of the best medicine money can’t buy! By this I mean, preventative education and strength training of the lower back.

The muscles which cause lower back pain include the Lats, Erector Spinae and the Glutes because they are all attached and cross over each other. With this in mind, it’s a good idea to strengthen these muscles and this article looks at the most effective exercise to do this.

Try including this routine into your back workout, and do 3 sets of each exercise for a total of 8-12 reps.

Stiff Leg Deadlift with Dumbbells: You can do this exercise with a barbell or dumbbells, but I prefer starting my with dumbbells because it allows you to get comfortable with the movement and focus more on keeping your core tight rather than trying to balance the barbell. Remember to keep a natural arch in your back! (view image)

Back Extensions: You need a hyperextension bench for this exercise but most quality gyms to possess them. When doing this exercise you can lower yourself with a smooth slow motion and then raise back up so your back is straight, try not to go over board and bend back further as this can cause unnecessary strain. To make this exercise a little more challenging you can also add a slight twist when coming back up. (view image)

Superman Exercise: This is such a great and simple exercise to do, I’m surprised I don’t see it more often in the gym. Just lie face down on a mat and bring your arms up like you are going to fly like Superman. Now slowly rise your arms, legs and chest off the floor and hold this for 2 seconds. To get the most out of this exercise focus on tightening your lower back muscles at the top of the movement. (view image)

Lower Back Pain Exercises: Taking it Further

If you have a day where you are focusing on strengthening your core this would be a great addition to that day. After all, it’s your entire core including your abs, obliques and lower back muscles which will give you the best foundation to build muscle on and prevent lower back pain. Some other articles which will help you in this area include: oblique exercises, exercise ball abdominal workout, 6 pack abs checklist, Tone Lower Abs Workout, and abdominal workout


Are you ready to strengthen your lower back with the highly effective exercises pointed out in this article? Make sure you take it nice and slow and start with light weights. You may experience tightness the next day, if that’s the case remember to ice for 15 minutes at a time every couple hours and this would be an excellent time to see a registered massage therapist to help you get blood flowing and those muscle nourished so they can become strong and toned up.

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