Low Back Strengthening Exercises To Reduce Lower Back Pain

Why Low Back Strengthening Exercises?

Our lower back takes a tremendous load. We lift and carry largely using our lower backs. Our lower backs take the weight of our heavy skull at the top of our spinal column as well as the weight of the rest of the spinal column.

The curve of the lower back is well designed to distribute the load. But if we abuse it through poor posture, weak lower back and abdominal muscles, or too much contact sport we'll get lower back pain sooner or later.

Here's where low back strengthening exercises come into their own. They can really make a difference to recovery from injury and along with lower back stretching exercises, provide the best prevention of lower back problems.

If you are recovering from an injury here are some points you need to bear in mind. Please remember to get clearance from your health care practitioner before you begin any exercise program, including a routine that involves low back strengthening exercises.

Fitness Ball Exercises Are Great For Strengthening Your Back

Begin slowly and increase the duration and frequency of exercise as you get stronger. Stop if you experience pain during exercise and give yourself a day or two's rest if you experience uncharacteristic pain after exercise.

Low back strengthening exercises performed on an exercise ball can add an important dimension to your training. Because an exercise ball is an unstable surface, exercising on one means that whatever muscles you are targeting with specific exercises you get the bonus of working a host of other muscles at the same time as you work to keep yourself stable on the ball.

This gives you more bang for your buck in your training sessions and improves your fitness further. Low back strengthening exercises can also be performed using isometrics, body weight exercises as well as weight training or resistance bands.

The following short routine, using some low back strengthening exercises, gives you a good way to combine different types of exercise to strengthen your lower back.

Isometrics:

Hover (Plank) Exercise

1. Start in the plank position as you would if performing a full press up, with toes on the floor. Place forearms on floor with your hands clasped together.
2. Keep your torso straight and your body in a straight line from ears to toes.
3. Maintain a straight back by drawing your naval toward your spine.
4. Relax your head and look at the floor.
5. Hold this position for 10 seconds to start.
6. Over time work up to 30, 45 or 60 seconds.
7. To increase the difficulty of this exercise you can place your feet on an exercise ball.
Note: The photo below shows this exercise being done on an exercise ball which is a more advanced version.

Body Weight Resistance:

Opposing Arm and Leg Lift

1. Get on all fours with knees aligned under hips and wrists under shoulders.
2. Lift right arm to shoulder height and left leg to hip height; hold for 2 counts, reaching forward with your fingers and back with your heel, then lower.
3. Your focus should be on lengthening from fingertips to toes
Repeat on opposite side. Do 15 to 20 reps.

Low Back Exercises Using The Exercise Ball

Exercise Ball Back Extension

1. Kneel, lie with abdomen on ball and upper body over top of ball. Legs wide apart for good balance. Cross arms in front of body. Maintain a neutral spine by drawing your naval toward your spine.
2. Raise your chest up. Hold 5 seconds. Return to starting position.
3. Keep your back straight avoid rounding it.
4. If your feet slip on the floor, place your feet against a wall or solid object.
5. Raise and lower your back slowly. Work in a controlled manner and avoid jerking your back.
6. Your can arch your back slightly at the top once you are proficient but never do so if you have intervertebral disc problems.
Do two sets of 3-12 reps
Rest 30 - 60 seconds between sets
Frequency: 3 - 4 times a week

Weight Training:

Squat

1. Place a barbell across a squat rack at a level you can lift without having to raise up on your toes
2. Face the rack with the barbell carefully duck in front of the bar so that you can step back and place it behind your neck across your shoulders
3. Place the barbell on the meaty part of your shoulders below your neck
4. Feet hip width apart toes pointing forward or with a slight flare
5. Look forward, avoid looking at your feet or turning your head to the side
6. Brace your abdominal muscles by drawing your naval to your spine
7. Bend your knees and drop your hips back
8. Lower your body until your thighs are parallel to the floor
9. Push through your heels making sure they remain flat on the floor throughout the move
10. Straighten your knees and repeat
11. Use a weight with which you can comfortably perform 10-12 repetitions
12. Keep your back straight or slightly arched and your chest held high throughout the move
13. Avoid rounding your back and losing the natural arch in your lower back
14. You can work up to 3 sets
15. Use a slow repetition cadence, three counts down, three counts up
16. Make sure you warm up your muscles with 5-10 minutes of cardio work before hand
17. You may need to spend sometime improving the flexibility of your calves and hamstring muscles at the back of your thighs so that you can make sure you can keep your heels flat on the floor

Dead-lift

1. Stand with your feet hip width apart toes pointing forward or with a slight flare
2. Bend your knees dropping your hips back
3. Keep your heels flat on the floor
4. Keep your back straight or slightly arched and avoid rounding your lower spine
5. Lift the loaded barbell from the floor with your arms straight
6. Your hands should rest against the outside margin of your thighs
7. Straighten your knees
8. Repeat. Use a weight that you can comfortably perform 10-12 repetitions with.
Work up to three sets

Please note that the squat and dead-lift are very demanding and very effective exercises that must be done with excellent form to avoid injury.

In our downloadable books you will find comprehensive descriptions with photos to clearly give you the necessary instructions to perform these exercises correctly.

Back Strength Is Vital For Long-Term Health And Fitness

Low back strengthening exercises must form part of your exercise routine to ensure you build a robust physique that will go a long way towards injury prevention and minimizing back pain.

Enjoy the journey!