9 Lower-Back Exercises You Can Do at Home

Lower-back exercises include strength-training exercises, stretches, and aerobic exercises. Exercising your lower back muscles can help alleviate back pain, improve your posture, and prepare you for a rigorous workout. In addition to promoting wellness in the lower back, some lower-back exercises can also build strength in your arms, legs, and core muscles.

There are several notable benefits to practicing lower-back exercises.

1. 1. Back exercises can help alleviate lower back pain. Lower back pain is often caused by weak lower back muscles. Chronic low back pain, such as lumbar spinal stenosis or sciatica, can be alleviated with physical therapy. Strengthening exercises help alleviate pressure on the lumbar spine, offering back pain relief.
2. 2. Back exercises are good warm-ups for a workout. Avoid injuries by performing a few gentle stretches before a rigorous workout. This will increase blood flow to your lower back muscles, helping keep your back loose and limber.
3. 3. Back exercises can help improve your posture. Back workouts strengthen your erector spinae—the muscle group that extends along the entire length of your spine. Activation of these muscles helps build strength along your spine, which can help prevent slouching and reduce the risk of back pain.

Practice these lower back workouts and stretches to build lower back strength and alleviate back pain.

1. 1. Piriformis stretch: The piriformis muscle is deep within your glute muscle. Tension in the piriformis can often lead to lower-back pain. To stretch this muscle, first get into the starting position by lying flat on your back with your knees bent and feet on the floor. Place your right ankle on top of your right knee. Using both hands, grab the back of your left thigh and pull towards your chest. Once you feel a gentle stretch, hold this pose for thirty seconds.
2. 2. Glute bridge: Glute bridges are done by laying on your back with both feet planted on the ground and lifting your pelvis. It can help to increase hip flexibility and lower-back health. Glute bridges are an effective exercise to include in your workout routine if you spend long hours sitting in a chair, which can limit your hip flexor mobility. They’re also a popular warm-up exercise that prepares for hip flexibility.
3. 3. Pelvic tilt: This exercise uses a hip thrust motion to build strength in the abdominal muscles and release tension in your lower back. To practice pelvic tilts, lie flat on your back with your knees bent and feet on the floor. Place your hands behind your head. Squeeze your abs so that your hips lift slightly off the ground. Hold for ten seconds, then relax.
4. 4. Knee-to-chest stretch: Knee-to-chest stretches increase knee and hip flexion to release tension throughout your lower body. To practice this stretch, lie flat on your back with your legs fully extended. Bend your left leg, bringing your knee toward your chest. Grasp your knee with both hands and gently pull it in toward the chest for a gentle stretch. Repeat with the right leg.
5. 5. Standing hamstring stretch: To perform standing hamstring stretches, stand next to a railing or table about waist high. Lift your right leg onto the railing, engage your right knee, and flex your right foot. Next, lean forward and place your weight on your opposite leg. Breathe and stretch into your hamstring. After 30 seconds, switch legs and perform the stretch again.
6. 6. Forearm plank: Perform planks by getting on all fours, placing your feet hip-width apart, and keeping your neck in a neutral position. While maintaining a strong core, lift yourself up onto your feet and forearms. Keep your legs and back in a straight line for the duration of the plank exercise.
7. 7. Bodyweight squat: Squats are a great holistic exercise because they engage many muscles at once. To do a bodyweight squat, stand with your feet shoulder-width apart, then slowly bend your knees, dropping your hips and glutes down and back, keeping your back straight, as if you’re sitting down on a chair. (You can place your hands on your hips or stretch them out in front of you for balance.) Bend your knees until your thighs are parallel with the floor, then return to an upright position. Repeat for your desired number of repetitions.
8. 8. Superman exercise: The superman exercise, also known as the superman hold, is an isometric bodyweight exercise that can improve your back and core strength. Perform superman exercises by lying facedown on an exercise mat with your legs extended and your arms straight in front of your head. Keep your neck in a neutral position as you lift your chest, arms, and legs a couple of inches off the ground. Hold this position for your desired amount of time.
9. 9. Bird dog exercise: A bird dog is a bodyweight exercise that targets your back and core muscles. Perform bird dogs by getting on all fours on an exercise mat, placing your hands under your shoulders and your knees under your hips. While keeping your head and neck in a neutral position, lift one arm in front of you and the opposite leg behind you. Switch sides on the next repetition, lifting your other leg and the opposite arm.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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