Simple Lower Back Exercises
To Help Prevent Back Pain

Including Lower Back Exercises in your workout can help to decrease your risk of injury and prevent lower back pain.

Many people, who want a nice stomach, focus only on strengthening the abdominal muscles, but to increase core stability and support the joints of the lower back you must also perform exercises for your back muscles.

When your back muscles are strong, you will be less likely to injure your back, and the back muscles are just as important for maintaining good posture as the abdominals.

In addition, researchers found that people with chronic lower back pain, had small and weak lower back muscles.

So, I recommend that you include back exercises in your workout to balance the strength between your abs and back, to support your spine and posture, and to decrease your risk of injury or back pain.

Below are some simple back exercises you can do at home. You may find that you are more comfortable if you lie on a yoga mat or another soft/ padded surface.

Back Extensions on the Floor

This is a simple lower back exercise that I teach many of my personal training clients.

Starting Position: Lie on the floor, face down with your hands at the level of your head.

Form: Inhale and lift your chest off the floor. As you lift your chest off the floor, bring your arms towards your sides and squeeze your shoulder blades together.

Personal Training Tips: Turn your shoulders outwards so that your palms face away from your body.

Move in a slow and controlled manner, and hold at the top for 1 second before lowering back towards the floor.

Perform 10-20 repetitions per set, and stretch between sets if your lower back muscles feel tight.

Supermans: Upper body only

Starting Position: Begin by lying face down on the floor with your arms extended over your head.

Form: Inhale and lift your chest and arms off the floor.

Personal Training Tips: Move in a slow and controlled manner.

Hold for 1 second at the top of the exercise before lowering back towards the floor.

Perform 10-20 repetitions per set, and stretch in between sets if you feel tightness in your lower back.

Superman: Upper Body and Lower Body

This exercise is more challenging than the previous exercise.

Starting Position: Begin by lying face down on the floor with your hands over your head.

Form: Inhale and lift your chest and arms off the floor, and at the same time lift your legs off the floor.

Personal Training Tips: Move in a slow and controlled manner. This prevent you from using momentum, and puts the most emphasis on your muscles.

Only go as far as you feel comfortable.

Hold for 1 second at the top of the exercise before lowering back to the floor.

Perform 10-20 repetitions per set, and stretch your lower back in between sets if you feel tightness in your muscles.

Conclusion

Lower back exercises are really important for your spine health and overall orthopedic health.

The lower back muscles work with the abdominal muscles in order to keep the spine stable, improve sports performance, and decrease the risk of injury or back pain.

I recommend that everyone include back exercises in their fitness programs.

Don't forget to strengthen your lower back!

Yours in Health, Dr. Charles

P.S. If you are experiencing back pain, I recommend that you consult with a health professional in person.

Return to Back Exercises

Or learn additional Lower Back Exercises on the Stability Ball