Lower Back Strengthening Exercises
Lower Back Exercise Machine

A back exercise machine can be a good way to strengthen your lower back muscles. Some studies on chronic lower back pain show weakening and wasting away (atrophy) of the lower back muscles. On the preventative side strong lower back muscles, might prevent some lower back pain.

Back Pain is complex, but read my page on 6 Potential Causes of Lower Back Pain to get a better perspective.

Almost every gym has a seated back machine. Below is a description of how to use one.

Back Exercise Machine for Lower Back Strengthening

Starting Position: Begin by sitting in the machine at a comfortable angle. Place your hands across your chest or hold on to the handles if the machine provides them.

Form: Exhale and lean your body backwards against the resistance of the machine. Once your boy is just slightly past a straight line, hold for a brief second, and then slowly return to the starting position.

Personal Training Tips: Always move in a slow and controlled manner. Do not sacrifice form in order to increase the weight.

On most machines you have to brace with your legs, so it is normal to feel some muscle work in the front of your thighs or your hips.

If you are having difficulty figuring out how to position yourself or it feels awkward, ask a trainer for help or try different back exercises.

back exercise machineback exercise machine

Alternative Lower Back Exercises

If you do not belong to a gym or do not have access to a back machine, you can try these lower back strengthening exercises on an exercise ball.

And if you don't have access to a ball, you can try these lower back exercises on the floor.

Having a strong lower back is just as important to a healthy spine as having strong abdominal muscles, so do not neglect your lower back muscles.

Yours in Health,
Dr. Charles

Return to the Back Exercises Page from the Back Exercise Machine Page

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