The Six Best Exercises to Strengthen Your Lower Back

Practicing these exercises regularly will help strengthen and relieve your lower back as well as help avoid future pain caused by poor posture.

The lower back or lumbar region is a sensitive area of the body that can be affected by damage to the hamstrings, weak abdominal muscles and herniated disks.

While good posture and practicing regular exercise can help strengthen this area, many people don’t take care of themselves and develop pain that impacts their quality of life.

Most of the time this is caused by physical overexertion, a poorly performed movement or spending too much time in front of the computer.

It is fundamental to avoid being sedentary but also to moderate the physical activity and heavy lifting performed during the day.

Fortunately, there are some specific exercises that strengthen muscles and improve resistance that you can put into practice.

Below we’ll explain the 6 best exercises you can do in the comfort of your home or office to strengthen your lower back.

Let’s go!

opposite arm leg lifts

1. Opposite Arm and Leg Lift

This simple exercise lowers tension in the lumbar region and also strengthens abdominal muscles.

  • Get down on all fours, with palms on the floor and knees slightly bent.
  • Lift and stretch the right arm and the left leg out until they are parallel to the floor.
  • Hold for 4 seconds, then slowly return to the initial position.
  • Repeat with the opposite arm and leg.
  • Perform 3 series of 10 repetitions for each side.

We recommend reading: 6 Stretches to Relieve Lower Back Pain

2. Opposite Arm and Leg Over Stomach

This activity is similar to the previous one, with the difference being that this time you will lie on your stomach instead of supporting yourself with your knees.

How To Do It

  • Lie face down on an exercise mat with your arms stretched over your head and your palms on the floor.
  • Raise your right arm and left leg at the same time to a comfortable height.
  • Hold the position for a couple of seconds and slowly return to the original position.
  • Repeat with the other side and complete 10 repetitions on each.
  • Perform 3 or 4 series per session.

3. Leg Lifts

leg lifts

Leg lifting exercises not only strengthen the quads and the glutes. They also work the abdominal and lumbar regions.

How To Do It

  • Lying on your back, slightly bend the right leg and lift the left leg in a smooth movement.
  • Grasp the elevated leg in your hands just behind the knee and try to hold the position for 30 seconds.
  • Change sides and repeat the action.
  • Do 3 series with each leg.

4. Pelvis Lift

The pelvis lift or bridge is an exercise that works the muscles of the lumbar and abdominal regions.

The key for getting good results is in contracting the abdomen each time the movement is done.

How To Do It

  • Lie on your back on an exercise mat, with knees bent and feet on the floor.
  • With your hands beside your body, and keeping your back straight, raise your glutes from the floor and lift your pelvis.
  • Keep the position for 10 seconds, rest, then repeat 10 times.

5. Hip Flex

hip flex

Even though this exercise is designed for toning the hips, it is also proven to fight against lower back pain.

How To Do It

  • Place your left foot ahead of your right, with the knee bent facing forward while stretching the right leg.
  • Move your torso forward until the left knee is completely bent (the calf touches the back of the leg), then return to the original position.
  • Perform the movement with each leg for 10 repetitions.

6. Lumbar and Obliques

The goal of these movements is to strengthen and reinforce the waist muscles, the lower back and the obliques.

How To Do It

  • For the lumbar muscles, lie on the floor with your arms stretched forward and lift your trunk at least 8 times.
  • Rest and repeat 3 more times.
  • For the obliques, lie on your side with your feet under the sofa and left the body laterally.
  • Perform 3 series of 10 repetitions each side.

See also: 6 At-Home Exercises to Get Your Dream Waist

Final Recommendations

Along with these exercises, remember to avoid sitting for prolonged periods of time, especially in deep, soft couches.

Try to stand up and stretch your joints at least every two hours.

Also, above all,  avoid lifting objects while leaning forward if you have a history of injuries.

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