Get Your Back in Shape: The Ultimate Lower Back Workouts

When I was 23, I injured a disc in my lower back. This caused severe sciatic pain in my legs. (from a pinched nerve.) After months of PT and pain medication, I was faced with one last option: surgery. Since then, I’ve made it a point to keep the muscles in my back strong and robust.

If you're tired of dealing with nagging lower back pain (like i was) or just looking to strengthen your core, you've come to the right place. We're diving deep into the world of lower back workouts to help you sculpt a stronger, more resilient backside. So, grab your gym gear and let's get started!

“Wow, I really regret that workout.” -No One Ever

Understanding Your Lower Back

Before we jump into the exercises, let's take a quick peek at what makes up your lower back. This area, also known as the lumbar spine, plays a crucial role in supporting your upper body and facilitating movement. However, it's also prone to strain and injury, especially if you're not giving it the attention it deserves. (like i did in my early 20s)

Why Strengthen Your Lower Back?

Strengthening your lower back isn't just about getting that Instagram or TikTok-worthy six-pack (although that's definitely a bonus). A strong lower back can help alleviate pain, improve posture, and enhance overall athletic performance. Plus, it lays a solid foundation for all your other workouts, ensuring you can tackle those squats and deadlifts with confidence.

The Best Lower Back Workouts

Now, let's cut to the chase and explore some of the best exercises to target your lower back:

1. Superman

This classic move is a superhero in its own right when it comes to strengthening your lower back. Here's how to do it:

• Lie face down on the floor with your arms extended overhead and legs straight.

• Lift your arms, chest, and legs off the ground simultaneously, creating a "flying" motion.

• Hold for a few seconds, then lower back down with control.

• Aim for 3 sets of 12-15 reps. (but remember listen to your body and don't push too hard in the beginning)

2. Bird Dog

Don't let the name fool you—this exercise is serious business for your lower back. Here's the lowdown:

• Start on all fours with your hands directly under your shoulders and knees under your hips.

• Extend your right arm forward and your left leg back, keeping your back flat and core engaged.

• Hold for a moment, then return to the starting position and switch sides.

• Shoot for 3 sets of 10 reps on each side.

3. Romanian Deadlift (RDL)

While this exercise primarily targets your hamstrings and glutes, it's also a killer way to strengthen your lower back. Here's how to do it:

• Stand with your feet hip-width apart, holding a barbell or pair of dumbbells in front of your thighs.

• Keeping your back flat and knees slightly bent, hinge at the hips and lower the weight towards the ground.

• Squeeze your glutes and hamstrings to return to the starting position.

• Aim for 3 sets of 8-10 reps, focusing on maintaining proper form throughout.

4. Bridges

Bridges are a fantastic way to fire up your glutes and engage your lower back muscles. Here's the scoop:

• Lie on your back with your knees bent and feet flat on the floor.

• Press through your heels to lift your hips off the ground, creating a straight line from your shoulders to your knees.

• Squeeze your glutes at the top, then lower back down with control.

• Shoot for 3 sets of 12-15 reps, focusing on the mind-muscle connection with each rep.

“Give me a strong back over a soft heart"-Connie Brockway

5. Plank Variations

Planks aren't just for your abs—they're also a stellar choice for strengthening your lower back. Mix it up with these variations:

• Standard Plank: Hold a plank position on your forearms and toes, keeping your body in a straight line from head to heels.

• Side Plank: Rotate into a side plank position, supporting your body weight on one forearm and the side of your foot.

• Superman Plank: Start in a standard plank position, then lift one arm and the opposite leg off the ground simultaneously.

• Aim for 3 sets of 30-60 seconds for each variation, focusing on maintaining proper alignment and engaging your core and lower back muscles.

Conclusion

And there you have it, folks—the ultimate guide to strengthening your lower back! Incorporate these powerhouse exercises into your routine and watch as your back becomes stronger, more resilient, and ready to tackle whatever life throws your way. Remember to start slow, focus on proper form, and listen to your body every step of the way. Thank you so much for stopping by our blog and here's to a happier, healthier back and a fitter, stronger you. Also, be sure to sign up for our mailing list to stay updated on all the Next Level Fitness tips!

Be Good to Yourself,

-Austin