Physique Global

How to strengthen the lower back?

We often see amateur guys ignoring their back muscle training as it is not one of those show off muscle which are visible from the front. This leads to a weak lower back muscle and subsequently back pain.

We know that exercise increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process. So listed below are our top 3 exercises that can help you get rid of that lower back pain –

  1. Bridges: Bridges helps to strengthen both your core, hamstring and glutes muscles. Make sure that your glutes and abdominal muscles are tightened during the movement to maintain proper bridge form. It’s one of the few safe exercises to load your lower back without risk.
  2. Hyperextensions: Hyperextensions is a very good exercise if done with proper form and controlled movement. Take care of your form by not overextending your back while coming up, else the it could lead to further injuring your back.
  3. Superman: A great body weight exercise to strengthen the lower back is a movement called the superman. The Superman should be part of the workout schedule of anyone worried about lower back pain. Superman strengthen your lower back muscle and provides stability to your spine.


Final word:

Doing these exercises will help strengthen your core and low back muscles – which in turn will reduce the likelihood of you injuring your back.

Also, keep in mind that if any of these back exercises make pain worse, stop doing them immediately and consult a doctor.