Exercises to Strengthen Lower Back

Doing exercises to strengthen lower back is the #1 form of back pain treatment that has been recommended to me by doctors, physical therapists and chiropractors.

However, back exercises are NOT meant for everyone...

...and should only be preformed if advised to do so by a trained medical professional.

In my case, exercise has been helpful not only in relieving low back pain and other...

...symptoms of lower back problems...

...such as lower back arthritis and lumbar degenerative disc disease...

...but also in proactively preventing back pain.

Additionally, I have found that exercises to strengthen lower back are beneficial in reducing the hip and leg pain that often accompany low back pain, and...

...for the occasional lower back muscle spasms that pop up!

Lower Back Workouts

Depending on the causes for lower back pain, a doctor, chiropractor , or a back pain specialist may recommend a routine of exercises that includes...

• lumbar stretch exercise
• lower back pain stretches
• back stretching exercise
• back strengthening exercises

And, stomach exercise to strengthen lower back! Yes, as odd as that may sound...

...the stomach muscles help form the "girdle" that supports the spine. Therefore, they can play a key role in overall back health and often need lots of attention!

For my own lower back strengthening exercises, I have a few that are on my Best Back Pain Exercises list, that I do almost daily. And I have other exercises to strengthen lower back, which I do routinely, but vary them day-to-day.

Please note... This website is written by a patient, NOT a practitioner. Exercise for lower back problems and techniques discussed here were provided to me, for my specific needs. To avoid serious injury, they should only be done with the advice of a health care provider. Also, do NOT attempt exercise after a back injury, or back surgery, without medical consent.

Upright Twist for Strengthening Lower Back

1. Stand with feet slightly apart
2. Keeping upper arms by the side, rest fingertips on top of the shoulders.
3. While keeping the hips facing forward, gently turn the upper body to the left. Turn only within your comfort level.
4. Return to the center and stay in that position for 2 to 3 seconds.
5. While keeping the hips facing forward, gently turn the upper body to the right. Turn only within your comfort level.
6. Repeat 5 times for each side.

Sitting Twist for Strengthening Lower Back

1. Sit on the floor with legs folded and crossed.
2. Place left hand on the floor next to you.
3. Raise your right arm parallel to the floor. Keep hips facing forward and gently swing right arm to the left while turning the upper body in the same direction. Turn only within your comfort level.
4. Return to starting position.
5. Place right hand on the floor next to you.
6. Raise your left arm parallel to the floor. Keep hips facing forward and gently swing left arm to the right while turning the upper body in the same direction. Turn only within your comfort level.
7. Return to starting position.
8. Repeat 5 times for each side.

The Plank
If you have a foot problem which keeps you from balancing on your toes, as I do, balance on your knees instead.

1. Lay on your stomach, placing elbows and forearms on the floor.
2. In a push-up position, balance on your toes and elbows.
3. Keep your back and legs straight, thus the name "The Plank". Hold for 5 seconds.
4. Relax and then repeat 5.

Lower Back Strengthening Exercise

1. Lie on your back, feet flat on the floor with knees raised.
2. Gently bend knees towards one side, bringing them as close to the floor as possible.
3. Hold for 5 seconds and then return to the starting position.
4. Repeat 5 times, alternating sides.

Cat Stretch

1. Begin with your knees on the floor and place your hands, palms down on the floor, with your wrists in line with your shoulders. Relax the top of your feet to the floor.
2. Arching your back round your spine, while at the same time keeping your tail bone and the base of your neck in the starting position.
3. Lower your chin as though pointing down towards your navel.
4. Relax with your spine in a neutral position. Alternate with Cow Stretch, repeating 5-10 times each.

Cow Stretch

1. Begin with your knees on the floor and place your hands, palms down on the floor, with your wrists in line with your shoulders. Curl you toes under.
2. Drop your abdomen towards the floor and raise your eyes up toward the ceiling, creating an arch in your back.
3. Let the movement begin at your tail bone and work its way up toward your neck.
4. Relax with your spine in a neutral position. Alternate with Cat Stretch, repeating 5-10 times each.

Other Exercise for Lower Back Problems

There are many other exercises to strengthen lower back. You may want to ask your doctor, physical therapist, or chiropractor, if you can use...

...a Pilates workout or yoga for lower back pain.

I have found both helpful, and also rely on walking exercise to help relax back muscles, before AND after my back exercise routines.

You may also be interested in:
Back Exercises
Extreme Lower Back Pain
Upper Back Exercises