Lower back workouts: 5 best exercises to strengthen lower back

Lower back workouts can help strengthen and stabilize the lower spine muscles and support the entire upper body. Also known as the erector spinae, the lower back muscles are responsible for supporting the spine’s structure by maintaining its alignment.

Strengthening these muscles with regular training can help prevent muscle soreness and injury in the long run and improve overall flexibility and range of motion.

Importance of lower back workout

Lower back exercises can support the upper body muscles and prevent pain and discomfort during movements like bending forward, leaning back, rotating, lifting, and more. Additionally, lower back workouts can loosen tight muscles and ease chronic back pain too.

In this article, we will outline some of the best exercises to strengthen the lower back. When done consistently for a while, these may help manage lower back pain and strengthen and stabilize the muscles as a whole.

Best lower back workouts

The following five exercises are easy yet effective and are sure to strengthen the entire backside of the body.

The good news is that you can even do these lower back exercises at home using simple free weights like a dumbbell. Try the following lower back exercises in your next workout session:

#1 Forearm plank

Forearm plank is one of the best lower back workouts. (Photo via Pexels/Marta Wave)

The plank is among some of the most strengthening lower back workouts that not only target the erector spinae but work the abdominals and arms as well.

It's considered one of the best full body stability exercises, as it targets some of the major upper and lower body muscles, including the chest, abs, hamstrings, glutes, shoulders, and more.

To do a plank:

Lie down on your stomach on an exercise mat with the forearms against the floor and elbows directly under your shoulders.
Contract your abs and glutes, and lift your knees and hips off the floor.
Hold the position for a few seconds without allowing the hips to sag towards the floor.
Return to the starting position, and repeat the exercise.

#2 Superman

Superman is one of the best lower back workouts that engages the entire back side of the body – from the upper back to the bottom of the legs. It's an easy bodyweight exercise that supports the back to work together with the shoulders, arms, hamstrings, and glutes.

To do a superman:

Lie on your belly on the floor, and reach your legs back and arms forward.
Contract your belly button in to engage the abs, and relax your shoulders.
Reach your arms up off the floor as high as you can, and squeeze the quads as you raise your legs off the floor.
Do not put much pressure on the lower back. Work through your arms and legs, and ensure that the abs stay contracted throughout the exercise.
Complete a few reps.

#3 Dumbbell good morning

Dumbbell good morning is a great lower back strengthening exercise. (Photo via Pexels/Andres Ayrton)

One of the best lower back exercises with dumbbells, the dumbbell good morning targets the major muscles along the backside of the body. That includes the glutes, hamstrings, and of course, the lower back muscles.

To do a dumbbell good morning:

Stand with your feet at hip-width distance and knees slightly bent.
Hold a dumbbell in each hand at your shoulder level, with the palms facing towards you.
Without changing the position of your knees, slowly hinge at the hips, and lower your upper body till it gets parallel to the floor.
Pause at the bottom, and return to the starting position. While doing this exercise, do not allow the lower back muscles to round or arch.

#4 Glute bridge

Glute bridge is one of the best lower back workouts that also focuses on strengthening the glutes and hamstrings. This exercise can offer great relief to people with lower back pain and discomfort.

To do a glute bridge:

Lie down on your back with knees bent and feet planted on the floor.
Engage your core muscles, and press the lower back firmly onto the floor as you lift your hips as high as you can. Avoid hyperextending the back by lifting the hips too high.
Hold the position, and slowly lower back down to the starting position.
Repeat.

#5 Seated spinal twist

Seated spinal twist is a good lower back workout to reduce back fat. (Photo via Pexels/Anna Shvets)

The seated spinal twist is considered to be one of the best lower back fat exercises, as it helps reduce back fat while also strengthening the entire erector spinae muscles.

It's a classic twist exercise that gently stretches the glutes, shoulders, neck, abdominals, and hips, and also improves spinal mobility.

To do a seated spinal twist:

Sit straight on the floor with legs extended out in the front.
Bend your right knee, and bring your foot to the outside of your left thigh.
Place your left arm outside your right thigh, and keep your right hand behind you for supporting the body.
Start to twist to the right, and hold the twist for a few seconds.
Return to the center, and twist to the opposite side. Continue for a few seconds.

The aforementioned lower back workouts can help stabilize, support, and strengthen the back muscles and ward off lower back pain and discomfort. When doing these exercises, though, if you experience back pain, stop immediately, and do not put too much pressure on your muscles.

While these exercises are safe, some of them might not be suitable for people with lower back pain. So, it's best to consult a doctor before starting these workouts. Moreover, do not forget to stretch before and after doing these exercises.