5 Easy Exercises To Strengthen Your Lower Back

Exercising your lower back—which encompasses five lumbar vertebrae and part of the pelvis—can benefit you in several ways. Strengthening and stretching this area can not only help stabilize the lower spine but also support your upper body. This, in turn, provides additional benefits, such as improved range of motion and flexibility. At the same time, gym-goers may indulge in a variety of exercises, a few stand out for their effectiveness.

Here Are 5 Exercises That Can Strengthen Your Lower Back

1. 45-Degree Extensions

This exercise strengthens the lower back and hips, which work together to make your body stable and enhance its movement. Maintaining a rigid spine is essential to focus the effort on the lower back and hip extension. This foundational move prepares the body for more complex lifts and prevents injury. However, distinguish between fatigue (normal) and pain (consult a specialist).

How to do it:

• Start by lying face down on a hyperextension bench.
• Position your body so that your upper thighs rest on the bench, and your torso is hanging down.
• Cross your arms over your chest or place your hands behind your head. Slowly lower your upper body toward the ground.
• Hold for a second at the bottom, then push through your lower back and glutes to lift your torso back up.

Bird Dog

A simple yet effective movement, the bird dog enhances spinal stability and builds a strong foundation for athletic performance. The exercise involves extending one leg and the opposite arm while maintaining a neutral spine. Keeping the hips steady is key to reaping the full benefits of this move.

How to do it:

• Start on your hands and knees, wrists directly under your shoulders, and knees right under your hips.
• Tighten your core.
• Reach your right arm forward and your left leg back, keeping them both level with the floor.
• Pause for a second at the top, then bring your arm and leg back down.
• Switch sides, extending your left arm and right leg.

This powerhouse exercise targets the lower back and glutes. With the use of a barbell or dumbbell, this movement focuses on hip hinge mechanics, stressing the lower back during the descent. Pausing at the bottom of the movement builds strength and tension, preparing the body for heavy lifting.

How to do it

• Stand with your feet hip-width apart, holding a barbell or dumbbells in front of you.
• Brace your core and bend your knees just a little.
• Hinge at your hips, lowering the weights while keeping your back flat and your chest open.
• Go down until you feel a stretch in your hamstrings – about halfway down your shins.
• Pause briefly, then push your hips forward to return to the starting position.

Dynamic exercises like kettlebell swings train the lower back to handle rapid changes in movement. This move enhances both acceleration and deceleration, crucial for sports and daily activities. The intensity depends on the weight used—lighter kettlebells for time-based sets and heavier ones for rep-based sessions.

How to do it

• Stand with your feet wider than shoulder-width, with the kettlebell in front of you.
• Bend your knees slightly and grab the kettlebell with both hands.
• Hinge at the hips to swing the kettlebell back between your legs, keeping your back straight.
• Drive your hips forward, using the power of your hips to swing the kettlebell up to about shoulder height (or higher if you can).
• Let the kettlebell swing back down and repeat the motion.

Side planks are excellent for engaging the obliques, which contribute to lower back stability. Keeping the hips lifted and the spine aligned is critical. Beginners can modify the move by bending the lower leg. This exercise builds deep core strength, stabilizing the spine and preventing lower back discomfort.

How to do it

• Lie on your side with your elbow under your shoulder and your legs stacked on top of each other.
• Engage your core and lift your hips off the ground, forming a straight line from head to feet.
• Keep your hips lifted and your spine aligned, holding the position.
• Hold for as long as you can, then switch to the other side.