10 Exercises to Strengthen Your Lower Back – Expert Tips & Video Guides
- Juraj
- May 2
- 6 min read
Updated: 5 days ago
POST TYPE: PRO TIPS
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The lower back is made up of many tiny, stretchy fibers that are linked together, but it often gets ignored until pain occurs. It is an important body part that helps with strength and movement. As a part of the core, the lower back supports the spine and allows for mobility. Many people focus on getting "six-pack" abs with exercises like sit-ups and crunches or on building stronger arms instead. However, experts warn that ignoring the lower back can lead to imbalances and problems in the long run. Consider these practical lower back exercises to strengthen your lower back.
Why a Strong Lower Back Is Important for Health and Preventing Pain
Your lower back is essential to nearly every movement you perform, whether it's walking, lifting, sitting, or standing. It supports your spine, helps keep your posture upright, and connects your upper and lower body. When the muscles around your lower back are weak or stiff, it can lead to poor movement patterns, muscle imbalances, and, over time, back pain. That's why keeping your lower back strong and flexible is so important—for fitness, everyday comfort, and long-term health.
Movement is one of the most effective ways to manage and prevent lower back pain. Gentle exercises and stretches improve blood flow, reduce stiffness, and help your body stay aligned. Staying active also supports healing and prevents muscles from becoming tight or weak due to too much sitting or rest.
Best Bodyweight Exercises for Lower Back Strength
You don't need any equipment to build a stronger lower back. Bodyweight exercises use your own body to improve strength, balance, and flexibility. They're easy to do at home, perfect for beginners, and can help reduce back pain and improve your posture over time.
Bird Dog
The bird dog is a straightforward but powerful exercise that improves spinal stability and creates a strong base for athletic performance. This movement requires you to extend one leg and the opposing arm while keeping your spine neutral. To fully benefit from this exercise, keeping your hips stable is essential.
Bird Dog Glute Bridge
Lie on your back with your knees bent and feet flat on the floor. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees. Hold for a moment, then lower slowly. This move strengthens your glutes, lower back, and hamstrings. It's great for people who often sit and want to avoid lower back pain.
Glute Bridge
Superman
Lie face down with your arms stretched out in front. Lift your arms, chest, and legs off the ground. Hold for a few seconds, then lower down. It targets the muscles along your spine and helps improve posture. It also builds strength in the back of your body, which supports your spine.
Superman Dead Bug
Lie on your back with arms straight up and knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor, keeping your back flat. Return to the start and switch sides. This great core exercise keeps your spine safe while building strength in your abs and lower back. It teaches you to move your arms and legs without arching your back.
Dead Bug Cat-Cow Stretch
Start on all fours. As you inhale, drop your belly and lift your head and tailbone (cow). As you exhale, round your back and tuck your chin (cat). This gentle stretch increases flexibility in your spine and releases tension in your lower back. It's also great as a warm-up or cool-down.
Cat-Cow Stretch Plank
Get on your forearms and toes, keeping your body straight like a board. Don't let your hips drop. Hold the position as long as you can. This builds strength in your belly, back, and shoulders. It helps support your lower back and improves posture.
Plank Pelvic Tilt
Lie on your back with knees bent and feet flat. Tighten your belly and gently press your lower back into the floor. Hold for a few seconds, then relax. This small but powerful move helps strengthen your core and ease lower back pain. It's easy and gentle for beginners.
Pelvic Tilt
How Often Should I Train the Lower Back with Bodyweight Exercises?
You can safely perform all these bodyweight exercises in one session, as they are low-impact movements that strengthen the lower back and core. If you're in good health and use proper form, combining them into one routine is effective and time-efficient, taking about 15–20 minutes. Start with 1–2 sets of 8–12 reps per exercise (or 20–30 seconds for static holds like the plank), focusing on slow, controlled movements.
For those looking to train more frequently, consider alternating your focus: dedicate one day to strength-based exercises like glute bridges, superman, dead bug, and plank, and the next to mobility and stabilization with bird dog, pelvic tilt, and cat-cow stretch. This balanced approach supports ongoing progress while minimizing the risk of overuse or fatigue.
Best Lower Back Exercises Using Weights
Strengthening your lower back with weights can strengthen your body, improve posture, and help prevent pain or injury. Weight training builds muscle, supports your spine, and boosts overall fitness. You don't need a full gym—basic home equipment like dumbbells, a barbell, or a stability ball can be enough to get great results.
Deadlift (with barbell or dumbbells)
Stand with feet hip-width apart. Hold the weight in front of you. Bend at your hips and knees to lower the weight, keeping your back straight. Stand back up by pushing through your heels. How to deadlift 101?
Why it's great: One of the best moves to strengthen your lower back, glutes, and hamstrings. Builds full-body strength and protects your spine when done with good form.
Romanian Deadlift (RDL)
Hold dumbbells or a barbell in front of your thighs. Keep your legs slightly bent. Push your hips back as you lower the weight down your legs, keeping your back straight. Return to standing. Find out how to perform a Romanian deadlift correctly.
Why it's great: It focuses more on hamstrings and the lower back. Builds strong back muscles with less strain than a regular deadlift.
Weighted Back Extension
Set up on a back extension bench or lie face down on a stability ball. Hold a weight close to your chest. Slowly bend forward, then lift your upper body until it's aligned with your legs. This exercise video teaches you how to perform a weighted back extension properly.
Why it's great: Directly targets lower back muscles (erector spinae). Strengthens and protects your spine from injury.
How Often Should I Train the Lower Back with Weights?
Weighted exercises like the deadlift, Romanian deadlift, and weighted back extension are excellent for building lower back strength; however, they also place more stress on the body than bodyweight movements. Performing these strength exercises 2 to 3 times weekly is sufficient for most people. This allows your muscles time to recover and become stronger. Begin with 2–3 sets of 6–10 reps, using a weight that feels challenging yet still enables you to maintain good form.
Move slowly and with control—don't rush the reps. If you're new to weight training or returning from a back issue, start with lighter weights and prioritize technique first. To stay safe and prevent overtraining, take rest days or engage in lighter core or mobility work between sessions. Progress gradually and emphasize consistency to build a strong, stable lower back over time.
Warm-Up and Recovery Tips for Lower Back Training
Before doing any weighted lower back exercises, it's important to warm up your body to reduce the risk of injury. Start with 5–10 minutes of light cardio (like walking or cycling) to increase blood flow, followed by dynamic stretches such as leg swings, hip circles, and bodyweight versions of the exercises (like glute bridges or bird dogs). This helps activate your core and prepare your spine for heavier movements.
After your workout, take a few minutes to cool down with gentle stretches like the cat-cow, child's pose, or lying spinal twists. Allowing your body time to recover—by sleeping well, staying hydrated, and taking rest days—plays a significant role in building strength and preventing strain.
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This post is for informational purposes only and is not a substitute for professional medical, psychological, or legal advice. Always consult a qualified healthcare provider before making changes to your diet, exercise, or lifestyle. The author and publisher are not liable for any consequences of using this information. Thank you for visiting!
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✍️ Written by Juraj Boskovic, founder of SimpleTreeFit, fitness enthusiast, eco-olive oil producer, and entrepreneur with 10+ years of experience.
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