Lower Back Strengthening Exercises To Relieve Pain
In this video, we cover the best lower back strengthening exercises to relieve pain that you can do at home.
Weakness in the muscles of the core and lower back can be a major factor in lower back pain. In this video, we share our favourite exercises that you can do at home to relieve lower back pain and improve your core strength.
One of the major causes of lower back pain is often due to weakness in the back muscles and core - so it makes sense that we will want to strengthen these muscles if you have injured your lower back.
The exercises that we are about to go through range from beginner to advanced - so make sure you choose the one that's right for you.
Shoulder bridge + Single Leg Bridge
The shoulder bridge and single leg bridge are two great exercises for strengthening the lower back. To perform the shoulder bridge, lie on your back with your knees bent and feet flat on the ground.
Slowly lift your hips and lower back off the ground, keeping your shoulders and head down. Squeeze your glutes at the top of the movement and hold for a few seconds. Lower back down and repeat. For the single leg bridge, start in the same position as the shoulder bridge.
However, instead of keeping both feet on the ground, extend one leg straight up in the air. Slowly lift your hips and lower back off the ground, keeping your shoulders and head down. Squeeze your glutes at the top of the movement and hold for a few seconds. Lower back down and repeat with the other leg.
Both of these exercises are great for strengthening the lower back and can help to prevent injury. Try adding them to your workout routine a few times per week to see the best results.
Bird Dog (Beginner and Advanced)
The Bird Dog is a great way to strengthen your lower back and stabilizer muscles. To perform the Bird Dog, start on all fours with your hands directly under your shoulders and your knees directly under your hips.
From there, extend your right arm out in front of you while simultaneously extending your left leg straight back behind you.
Hold this position for a few seconds, then return to the starting position and repeat with the opposite arm and leg. For an advanced variation, try lifting your hand and foot off the ground as you extend them.
This will require more stability from your lower back muscles. The Bird Dog is a simple but effective exercise that can help to improve your posture and prevent lower back pain.
Try adding it to your workout routine a few times per week and you should see a difference in your back health in no time!
Good Mornings
The Good Morning exercise is a great way to strengthening the lower back and engage the core muscles. To properly perform the exercise, start by standing with your feet shoulder-width apart.
Then, bend at the hips and lower your torso until it is parallel to the ground. Next, place your hands on your knees and press down to return to the standing position. Be sure to keep your back straight throughout the movement and avoid rounding your shoulders.
For an added challenge, you can hold a dumbbell in each hand or wear a weighted vest. Start with three sets of ten repetitions and increase the volume as you get stronger.
With consistency and proper form, the Good Morning exercise can help you build a strong and healthy lower back.
Single Leg Deadlift (Beginner and Advanced)
The Single Leg Deadlift is a great exercise for both beginners and those who are more advanced in their training. For beginners, it is important to start with lower weights in order to perfect your form.
As you become more comfortable with the movement, you can begin to add weight. The key is to keep your lower back flat throughout the entire movement. To do this, start by standing on one leg with your weight shifted into your heel. Slowly bend forward at the hip, keeping your back flat and extending your free leg behind you for balance.
Reach down with your hand until you touch the ground, then return to the starting position. Remember to keep your lower back flat throughout the entire movement to avoid injury. For an added challenge, you can try adding weight by holding a dumbbell in each hand. You can also increase the range of motion by touching the ground with your opposite hand instead of your toes. With practice, you'll be able to perform this exercise with ease.
(Make sure to watch the video for the complete demo on how to perform these exercises.)
So…
There is a range of strengthening exercises that you can do to strengthen your lower back and core, and the ones that we cover here target specifically the muscles in your posterior chain - that's the muscles like the back extensors, your glutes, your hamstrings, and your core - they are the shoulder bridge, the bird dog, good mornings, and the single-leg deadlift, each with their own variations to make them easier or harder depending on your capability.
…
Now that you've regained a base level of strength through your core and lower back, you are probably wondering if it’s safe to return to lifting in the gym.
Here is one simple strategy that you can use to get back to doing lifts such as squats and deadlifts, which are both great exercises for your back - but obviously you want to ease back into them after an injury…
And a great way to do this is by modifying the movements by limiting the range of motion.
For example, instead of doing a deep squat where your hips drop below the level of your knees, you can start by squatting down to a box, bench, or chair.
And for the deadlift, instead of pulling the bar straight from the floor, why not try a "Rack Pull" where you set up the bar on the squat rack to start the pull at around the level of your knees.
This way you can still get a great workout but are easing yourself back into these movements. And as you continue to recover, getting stronger and more confident, then you increase the range of motion for the exercises once again.
So there we have it - some of our go-to lower back strengthening exercises to relieve pain, as well as how to get back to the gym and lift again after a lower back injury.
