Lower back exercises you can easily do at home

Lower back exercises can be done at home or in the gym. Of course, when you’re in the gym, you’ll have access to many machines, free weights, and even benches that allow for different types of movements.

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At home, your options are limited if you don’t have a full home gym. With this in mind, it’s important to be aware of exercises to strengthen your lower back when you’re trying to work out at home.

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Lower back exercises at home

Lower back exercises (Photo by Alexandra Tran on Unsplash)
Lower back exercises (Photo by Alexandra Tran on Unsplash)

Here are some lower back exercises that you can incorporate into your home exercise routine to gradually strengthen your lower back while reducing pain.

Ideally, exercises for lower back pain or exercises to strengthen the lower back at home should not be high-impact exercises. The idea is to work the muscles surrounding the area, but without putting a heavy impact on them.


1) The bridge

To make the bridge:

  • Lie on the mat with your legs bent at the knees.
  • Keep your arms beside your hips.
  • Slowly lift your hips up while your feet are pressing into the floor.
  • Contract your glutes as you lift your hips off the floor.
  • Hold the position for 3 to 5 seconds before gently returning to the starting position.

2) One leg bridge

This exercise is a little more intense than the bridge.

To do the single-leg bridge:

  • Lie on the mat with your right leg bent at the knees.
  • Keep your arms beside your hips.
  • Keeping your right foot on the floor, raise your hips by contracting your glutes.
  • At the same time, you should also raise your left leg while maintaining its fully extended position.
  • Hold this position for a few seconds before returning to the ground.
  • Repeat for at least ten reps on each side.

3) The swimmer

To do a swim:

  • Lie on your stomach.
  • Extend your hands in front of you as you extend your legs back.
  • Keeping a good lower back stretch, raise your right hand and left leg at the same time.
  • Hold the position for a second before returning to the starting position.
  • Then lift your left hand and right leg up and hold this position for a second.
  • Return to the starting position.
  • Keep repeating on both sides.

4) Superman

This is a little more intense than a swimmer’s.

  • Lie on your stomach.
  • Extend your hands in front of you as you extend your legs back.
  • Lift both hands (chest lift) and both legs at the same time.
  • Make sure your hips are on the floor while your lower back extends and contracts with each movement.
  • Hold the contraction for a few seconds.

5) Lifting weights

To perform weight lifting exercises:

  • Stand up straight with your feet shoulder-width apart.
  • Make your chest inflated and your hands in front of you.
  • Hinge forward and bring your torso toward the floor while keeping your back straight.
  • Press through your glutes to return to the starting position.

Strengthening your lower back (Photo by Carl Barcelo on Unsplash)
Strengthening your lower back (Photo by Carl Barcelo on Unsplash)

Lower back exercises should be done carefully and steadily. Since your spine extends from your lower back, it’s important that you don’t put undue pressure on it.

Exercises to strengthen the lower back in the gym include deadlifts, bridges, and some leg exercises. However, you should not try to lift the heaviest weight in one go. In fact, it is best to maintain a moderate weight while focusing on execution and reps.

None of the lower back exercises should be done in a hurry. The best piece of information about lower back exercises is that you should always correct your posture before trying to gain weight. If you don’t, you won’t be able to straighten your lower back, and you’ll also put it in harm’s way.

Finally, lower back exercises do not need to be done at home every day. In fact, if you suffer from lower back pain, you should give it a rest after your workout so that the muscles can recover. Even if you’re just stretching your muscles, it’s best to rest your muscles before working them again!

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