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"headline":"The 7 Best Lower Back Exercises",
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"description":"A strong back reduces your risk of lower back pain and injury. Here are the 7 best lower back exercises you can do at home.",
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"text": "The two major muscles in your lower back are the erector spinae and latissimus dorsi. The deeper muscles, like the semispinalis, multifidus, and rotatores lie underneath the major muscles. Their primary job is to support and stabilize the spine."
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"text": "You can increase the strength of any muscle by adding resistance training exercises to your fitness program, and by adhering to the progressive overload principle. Basically your muscular strength increases when you periodically advance the intensity of an exercise: by adding weight, volume, or intensity to the movement."
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<article>
<div>
<ul>
<li><a href="#section1">What Muscles Are In My Lower Back?</a></li>
<li><a href="#section2">What Do The Muscles In My Lower Back Do?</a></li>
<li><a href="#section3">How Can I Strengthen My Lower Back?</a></li>
<li><a href="#section4">What Are The Best Exercises For Back Pain? (7 Movements)</a></li>
<li><a href="#section5">Best Lower Back Exercises: Wrap Up</a></li>
</ul>
</div>
<section>
<p>For health and function, there is perhaps no muscle more important than your back.</p>
<p>The back supports the spine, enables you to pick things up, and stabilizes the core.</p>
<p>Unfortunately, many people avoid working out their back because they're afraid of aggravating an existing back injury or creating a new one. </p>
<p>And you can't really blame them; the number of people with lower back pain is staggering.</p>
<p>But as it turns out, strength training may actually be the best thing you can do to prevent or fix back pain.</p>
<p>Let's take a look at which muscles are in your lower back, why keeping your back strong is important, and the 7 best lower back exercises you can do right at home without equipment.</p>
</section>
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<section id="section1">
<h2>What muscles are in my lower back?</h2>
<p>The two major muscles in your lower back are the <i>erector spinae</i> and <i>latissimus dorsi</i>.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK537074/" rel="nofollow noreferrer">1</a></sup></p>
<p>Unlike other parts of your body, the muscles in your back are categorized by how deep they are. </p>
<p>The deeper muscles, like the <i>semispinalis</i>, <i>multifidus</i>, and <i>rotatores</i> lie underneath the major muscles. Their primary job is to support and stabilize the spine.</p>
<h3>The lower back and other muscles</h3>
<p>The back is connected to the upper, lower, and front of the body, and several other muscles work closely with your lower back:</p>
<ul>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/best-oblique-exercises-for-core-strength/" rel="noreferrer">Obliques</a></li>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-lower-ab-exercises-you-can-do-at-home/" rel="noreferrer">Abs</a> (we usually think of our abdominal muscles as our "<a target="_blank" href="https://www.warriormade.com/content/exercise/core-exercises-for-beginners/" rel="noreferrer">core</a>", but the lower back is part of it, too)</li>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/5-exercises-for-hip-pain/" rel="noreferrer">Hips</a></li>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/the-3-best-hamstring-workouts/" rel="noreferrer">Hamstrings</a></li>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">Glutes</a></li>
</ul>
<p>Keeping all of these muscles strong and mobile is just as important, because they also enable you to perform certain movements and maintain posture.</p>
<p>That's why in the exercises explained below (see section: "What are the best exercises for back pain?") many of the movements strengthen these muscles as <i>well</i> as the erector spinae and lats.</p>
</section>
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<section id="section2">
<h2>What do the muscles in my lower back do?</h2>
<p>Your lower back muscles help you pick up objects, bend over, rotate, and maintain good posture. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK459278/" rel="nofollow noreferrer">2</a></sup></p>
<p>They are also responsible for protecting organs and body structures, especially the spine. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/" rel="nofollow noreferrer">3</a></sup></p>
<p>The <a target="_blank" href="https://www.warriormade.com/content/exercise/latissimus-dorsi/" rel="noreferrer">latissimus dorsi</a>, or <i>lats</i>, help with rowing exercises, or bringing objects closer to the body. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK448120/" rel="nofollow noreferrer">4</a></sup></p>
<p>Below, we'll show you why keeping your lower back muscles strong is so important for overall health and quality of life.</p>
<h3>Why you need a strong lower back</h3>
<p>Physical activity has been shown to significantly decrease your risk of lower back injuries and chronic pain. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/" rel="nofollow noreferrer">5</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963038/" rel="nofollow noreferrer">6</a></sup></p>
<p>Exercise that strengthens your lower back muscles is especially helpful.</p>
<p>And this is a big deal, because according to the <a target="_blank" href="https://www.who.int/medicines/areas/priority_medicines/Ch6_24LBP.pdf"><i>World Health Organization (WHO)</i></a>, lower back pain is an extremely common problem worldwide.</p>
<p>In fact, <i>60 to 70 percent of adults</i> (!!!) deal with lower back pain in their lifetime.</p>
<p>But if you keep your lower back strong, you decrease your risk, and may be able to mitigate any pain you have now.</p>
<p>Other benefits of a strong lower back include:</p>
<ul>
<li>Reduced risk of spinal injuries <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/12052450" rel="nofollow noreferrer">7</a></sup></li>
<li>Improved quality of life as you age <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29215504" rel="nofollow noreferrer">8</a></sup></li>
<li>May improve posture <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5873977/" rel="nofollow noreferrer">9</a></sup></li>
</ul>
<p>It's also worth noting that a <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4839843/" rel="nofollow noreferrer">2016 study</a> found patients with low back pain were more likely to be obese.</p>
<p>In that sense, maintaining strong back muscles (which may reduce pain) could also help you maintain a healthy weight. There isn't a <i>direct</i> link between a strong back and <a target="_blank" href="https://www.warriormade.com/content/exercise/weight-loss-exercise-at-home/" rel="noreferrer">weight loss</a>, but being able-bodied and pain-free makes it much easier to exercise and live a healthy lifestyle.</p>
</section>
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<h2>How can I strengthen my lower back?</h2>
<p>You can increase the strength of any muscle by adding resistance training exercises to your fitness program, and by adhering to the progressive overload principle. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/" rel="nofollow noreferrer">10</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/" rel="nofollow noreferrer">11</a></sup></p>
<p>Progressive overload states that your muscular strength increases when you periodically advance the intensity of an exercise, either by adding weight, volume, or intensity to the movement.</p>
<p>A few examples of progressive overload include:</p>
<ul>
<li>Adding a little bit of weight when performed with a household object like a pillow or keys (weight)</li>
<li>Doing 25 total reps of an exercise one week, then 30 the next week (volume)</li>
<li>Advancing a modified push-up from your knees to a full push-up (intensity)</li>
</ul>
<p><a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">Functional training exercises</a> might be particularly beneficial for training your back, as movements that mimic real-life activities often train multiple back muscles at one time.</p>
<p>They also require no equipment, and can be modified to any fitness level. So if you don't have a gym membership or need to adjust an exercise, you can easily do that.</p>
<p>In the next section, we'll share with you our 7 favorite exercises for lower back pain.</p>
</section>
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<h2>What are the best exercises for lower back pain? (7 movements)</h2>
<p>Use the movements below, and check out our <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">beginner exercises article</a> for suggestions on how to modify movements.</p>
<p>And be sure to check out this video on Warrior Made's YouTube channel: <a target="_blank" href="https://www.youtube.com/watch?v=NbLvL8reR7o" rel="nofollow noreferrer">2 Exercises For Your Lower Back</a>.</p>
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<h3>1. Drinking birds</h3>
<p><strong>Why they're good:</strong> Strengthens the erector spinae, hamstrings, and glutes.</p>
<ul>
<li><strong>Video:</strong> <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-drinking-bird/" rel="noreferrer">How to do a drinking bird</a> with perfect form.</li>
</ul>
<p>How to perform:</p>
<ul>
<li>Start with your feet shoulder width apart, and your bodyweight in your heels.</li>
<li>Clasp your hands behind your head.</li>
<li>Hinge forward at the hips and bend your torso forward.</li>
<ul>
<li><i>Maintain a "proud" chest and a flat lower back while doing this.</i></li>
</ul>
<li>Go down as far as you can until you feel a "tug" in the hamstrings. Pause for one second.</li>
<li>Return to the starting position in a slow, controlled manner.</li>
</ul>
<p><strong>Lower back workout:</strong> Do 3 sets of 15 drinking birds with a 90 second rest.</p>
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<h3>2. Lunges</h3>
<p><strong>Why they're good:</strong> Strengthens the glutes, hips, and core.</p>
<ul>
<li><strong>Video:</strong> <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-reverse-lunge/" rel="noreferrer">How to do an alternating reverse lunge</a> with perfect form.</li>
</ul>
<p>How to perform:</p>
<ul>
<li>Start in a standing position.</li>
<li>Hinge forward at the hips slightly, putting about 70 percent of your weight on your heels.</li>
<li>Step back with your right leg, and dip down until your right knee touches the ground. </li>
<ul>
<li>At the same time, your left, front leg bends at the knee. (as your left leg bends at the knee. Both knees should be at a 90-degree angle.</li>
</ul>
<li>Using your left glute, press through the heel of your foot to bring your right leg back to a stand.</li>
<li>Maintain an upright posture as best you can during this exercise.</li>
<li>Repeat on the other side.</li>
</ul>
<p><strong>Lower back workout:</strong> Add lunges to a circuit training workout. Pick 2 lower back exercises from this list, then add 2 upper body and one cardio exercise to your circuit.</p>
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<h3>3. Sumo squats</h3>
<p><strong>Why they're good:</strong> Improves hip mobility, strengthens the glutes and lower back.</p>
<ul>
<li><strong>Video:</strong> <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-sumo-squats/" rel="noreferrer">How to do sumo squats</a> with perfect form.</li>
</ul>
<p>How to perform:</p>
<ul>
<li>Start in a standing position with your legs together, weight in the heels.</li>
<li>Lift your right leg and rotate it fully, as if you're stepping over a fence.</li>
<li>Touch your foot to the ground so you're in a wide stance; drop into a squat.</li>
<li>Slide the left leg toward the right so that you return to a normal standing position.</li>
<li>Repeat on the other side.</li>
</ul>
<p><strong>Lower back workout:</strong> Do 3 sets of 15 sumo squats with a 90 second rest.</p>
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<h3>4. Shoulder bridge lifts</h3>
<p><strong>Why they're good:</strong> Strengthens the lower back, abs and glutes.</p>
<ul>
<li><strong>Video:</strong> <a target="_blank" href="https://www.warriormade.com/content/exercise/shoulder-bridge-lift/" rel="noreferrer">How to do shoulder bridge lifts</a> with perfect form.</li>
</ul>
<p>How to perform:</p>
<ul>
<li>Lie on your back with your feet flat on the floor, palms facing the ceiling. Bring your heels close to your butt.</li>
<li>Press through your heels and lift your hips off the ground as high as they will go.</li>
<li>Pause at the top and hold for one second.</li>
<li>Return to the floor in a slow, controlled manner.</li>
</ul>
<p><strong>Lower back workout:</strong> Do a lower back <a target="_blank" href="https://www.warriormade.com/content/exercise/high-intensity-interval-training-at-home/" rel="noreferrer">(HIIT) workout</a> with the following exercises (see below):</p>
<p>20 seconds on, 10 seconds off x 8 rounds (8 of each exercise, so 16 rounds total)</p>
<ul>
<li>Shoulder bridge lifts</li>
<li>Drinking birds</li>
</ul>
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<h3>5. Reverse planks</h3>
<p><strong>Why they're good:</strong> Improves lower back and core stability.</p>
<ul>
<li><strong>Video:</strong> <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-reverse-plank/" rel="noreferrer">How to do a reverse plank</a> with perfect form.</li>
</ul>
<p>How to perform:</p>
<ul>
<li>Sit on the floor with your legs extended in front of you; place your hands on the floor behind you, with your fingertips pointed toward the back wall.</li>
<li>Squeeze your glutes as you dig your heels into the ground. Lift your hips up toward the ceiling.</li>
<li>Hold for one second (or more).</li>
<li>Slowly bring your hips back to the floor, then repeat.</li>
</ul>
<p><strong>Lower back workout:</strong> Do 3 sets of 10 reverse planks with a one second pause at the top. Rest 90 seconds between sets.</p>
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<h3>6. Hill walking</h3>
<p><strong>Why it's good:</strong> Activates the glutes, improves stability and balance.</p>
<p>Hill walking is good for your lower back for two reasons:</p>
<ul>
<li>Walking at a steep incline increases glute activation as compared to walking on a flat surface.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3842369/" rel="nofollow noreferrer">12</a></sup> And stronger glutes help. </li>
<li>Cardio exercise warms up your muscles and can help relieve tension and stress you may be carrying in your back. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/26400696" rel="nofollow noreferrer">13</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894304/" rel="nofollow noreferrer">14</a></sup></li>
</ul>
<p><strong>Lower back workout:</strong> Do a "superset" workout, where you perform 15 sumo squats at the bottom of a hill or steep incline, then walk to the top as fast as you can with no break between exercises. Use the time it takes to walk back to the bottom of the hill to recover, then repeat 2 more times.</p>
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<h3>7. Crawling</h3>
<p><strong>Why it's good:</strong> It's a contralateral exercise, which helps build core strength in a unique way.</p>
<p>Contralateral exercises are movements performed on opposite sides, such as crawling. When you crawl, your left arm and right leg work at the same time.</p>
<p>Studies show training one side of the body can have a "carryover" effect, meaning the other side gets stronger even though you aren't directly training it. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/17043329" rel="nofollow noreferrer">13</a></sup></p>
<p>It's also a unique way to train your lower back because it forces the stabilizer muscles around your spine to work while one side of your body is active and the other isn't.</p>
<p>Walking, running, and yes, even crawling, are all examples of contralateral movements.</p>
<p><strong>Lower back workout:</strong> You can practice crawling right in your living room. Simply get up on all fours, and alternate steps with your left hand when your right hand crawls forward, and vice versa. Practice crawling across the room and back 3 to 5 times in a controlled manner.</p>
</section>
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<h2>Best lower back exercises: wrap up</h2>
<p>Very few movements would be possible without muscles in your lower back, like the erector spinae and latissimus dorsi.</p>
<p>Keeping these muscles strong is not only good for your posture, but can help prevent back injuries and lower back pain, and may even help you maintain a healthy weight.</p>
<p>Certain muscles, like the glutes, hips, obliques, and abs work directly with your lower back to stabilize your spine and enable movement. Keeping these strong is pivotal, too.</p>
<p>Functional strength training exercises like drinking birds, lunges, sumo squats, and shoulder lifts are awesome because they train all these muscles at one time, and force the body to work together as a unit to mimic real-life movement.</p>
<p>Whether you're already dealing with lower back pain or trying to reduce your risk of having it down the road, it will benefit you significantly to train your back during your workouts.</p>
<p>Try these lower back exercises at home, and if you like the no-equipment, short-but-intense style of the workouts, check out our <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise section</a> for more.</p>
</section>
</article>
