Exercises to strengthen lower back, improve posture and prevent lower back pain

Lower back exercises are ignored by almost everyone. You would rarely see someone workout their lower back religiously. It is ironic that most of the strength comes from your core which includes your lower back.

However, for some reason, most people either never do any kind of lower back routines or just do a bit of stretches at the start or fag end of their sessions.

In this article, I am going to talk a bit about lower back exercises that will not only help you get strong but also take care of any nagging lower back problems that you might have. Use these on a regular basis and you know what I am talking about!

  • Lower back hyperextensions: these are my favourite of all lower back exercises. However, these should be done as slow as possible with a noticeable pause at the top of the movement. After posing yourself on the back extension machine, lower yourself down to almost vertical. Breathing out, push yourself back up so that your back is parallel to the floor.
  • Dead lifts: are a ‘grand-daddy’ movement for overall development. However, they can also double up as lower back exercises. Standing with feet in normal stance, bent over a bar and hold it with an overhand-underhand grip. Then breathe out and pull the bar up till you are upright. Remember to keep your lower back straight throughout the movement.
  • Bent over barbell rows: this is primarily an upper back movement. However, since you use a barbell, your lower back needs to contract isometrically to maintain the normal arch. Thus, once you start doing high reps on this one, this will prove to be a good lower back exercise. Bending over a bar with your torso at 900 to your legs, grab hold of the bar with a shoulder width grip. Row the bar up into your belly button as you contract your upper back, lower back down under control and go for another repetition.

Lower back exercises strengthen your posterior chain. Thus, they contribute massively to your strength. Additionally, they improve your posture and provide support to your lower back vertebral column.

Therefore, if you include these movements as a part of your lower back exercise routine, you will not only grow strong but also cure yourself of lower back problems.