The Best Workouts for a Strong Lower Back

Nearly 80% of people have lower back pain at some point in life. Most people get better, but not everyone. Though you can’t prevent all causes of back pain, taking steps to strengthen your lower back may reduce your risk of pain and improve your quality of life

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management specialist, Dr. John East, takes a proactive approach to pain, offering treatment plans that include therapies like strengthening exercises that lead to long-term relief.

Here, we want to share with you the best workouts for a strong lower back.

Bird dog exercise

The bird dog exercise works out many of the muscles that support your lower back, including your abdominal muscles, hips, and back. This exercise requires you to get on your hands and knees, so you’ll need a mat or cushioned surface to do it.

With your knees under your hips and your hands under your shoulders, raise your right arm and left leg until both are parallel to the floor and hold for a few seconds. Return to the starting position and raise your left arm and right leg. Repeat the exercise eight times on each side and aim for at least three sets. 

Back press

The back press strengthens your thighs and trunk. All you need is a sturdy wall to lean against for this exercise.

Plant your feet about a foot away from the wall. Lean back slowly until your back rests against the wall. Press the lower part of your back into the wall using your abdominal muscles. Slide your back down the wall until your knees are slightly bent and hold for six seconds.

Return to the starting position and repeat 10 times. As your strength improves, hold the position longer, aiming for up to a minute.

Lower back bridge

Bridges are another great exercise for your core muscles. Strong core muscles mean less stress on your lower back.

For this exercise, lie on your back on a mat or cushioned floor with your knees bent. Planting your feet and shoulders firmly on the floor, raise your butt off the floor while keeping your spine straight. Pull your belly button in so you’re engaging your abdominal muscles and hold for 20 seconds. 

Beginner plank

Planks are an intense all-body workout. If you’re new to planks, we recommend starting with the beginner plank.

Lying face down on a mat, push up so your hands are under your shoulders, keeping your back and hips straight while looking down at the ground. You can stay on your knees or straighten your legs so you’re balancing on your toes. Hold for 20-30 seconds. As your strength improves, try to lengthen your plank hold.

The key to planks is keeping your spine straight, engaging your core muscles. 

Lower back rotational stretch

Stretching your lower back feels good and is good for your back. Lying on your back with your knees bent up towards the ceiling, slowly roll your knees to the right, keeping your shoulders firmly planted on the floor. Hold the stretch for 10 seconds and return to the starting position. Repeat on the left side. Stretch each side twice. 

Protecting your back is one of the best ways to prevent and treat lower back pain. If you have pain and nothing you do is providing relief, it’s time to call Addison Pain + Regenerative Medicine. We can create a plan that works. 

Call our office today at 972-380-0000 or use the book online button to schedule an appointment.