Dealing with aches, pains, or tension in your lower back can do more than put a damper on your workout — it can get in the way of simple, daily activities. And if you’re currently experiencing this kind of chronic pain, you’re not alone: Lower back pain has become the leading cause of disability, affecting 619 million people worldwide. The good news? There are plenty of ways to find relief, including trying lower back workouts at home that strengthen your back and core.
Building strength in these areas can help you do everything from handling household chores more easily to tackling that next workout pain-free. That’s why adding lower back strengthening exercises to your fitness routine is such a smart move.
Let’s explore the most common causes of lower back pain, the benefits of strengthening your lower back, and seven great lower back exercises to do at home.
Anatomy of the spine
Your spine is made up of 33 bones (referred to as vertebrae) and discs filled with fluid that serve as cushion between the vertebrae. The spine is separated into five sections that each serve an important purpose in your mobility and range of motion. Starting at the top and working our way down, here are the five sections of the spine:
- Cervical spine: These are the seven vertebrae that run from the base of your skull down to just above the line of your collarbone.
- Thoracic spine: This section includes the bones in your upper back down through the middle of the back to where the base of the ribcage is.
- Lumbar spine: The lower back is called the lumbar spine, containing five bones, which are the largest vertebrae in your entire back.
- Sacrum: Beneath the lumbar spine is the sacrum, a triangular-shaped bone that is actually made up of five separate bones fused together. These bones connect to the pelvis as part of the hip girdle.
- Coccyx: Even though we do not have a tail, humans have a “tailbone” known as the coccyx, a set of four bones fused together at the very base of the spine below the sacrum.
Possible causes of lower back pain
While the lower back is pretty tough, it’s under constant pressure, making it susceptible to injury. Here are a few common culprits of lower back pain:
- Lumbar strain: This is one of the most common causes of lower back pain. It happens when you misuse or overwork your lower back through repetitive motions like heavy lifting, or awkward body positioning.
- Bulging or ruptured discs: The spinal discs between your vertebrae can bulge and press on your nerves, causing pain. However, sometimes bulging or ruptured discs are found in MRI images of people with no pain at all, underscoring the need to keep your low back strong and healthy to prevent issues down the line.
- Poor posture: Sitting or standing for too long with poor posture can contribute to lower back pain, particularly if you’re hunched over a desk for many hours of the day.
- Arthritis: Osteoarthritis is a common type of arthritis that can lead to lower back pain. Other conditions, like ankylosing spondylitis, can also lead to inflammation in your spine and general low-back pain.
How can I make my lower back stronger?
Strengthening your lower back is totally possible. Try out the exercises we’ve listed at the end of this article to get started. You can also mix things up with lower back stretches, yoga classes, and even physical therapy to strengthen your back and help relieve ongoing back pain. Finding what works for you will depend on your fitness level, whether or not you’re currently experiencing back pain, and whether or not that pain is chronic vs. acute.
Chronic pain vs. acute pain: When to see a doctor first
Make sure to speak with a doctor if you start having severe pain, rather than dull or chronic back pain. Severe, acute pain in your lower back may indicate a condition such as spinal stenosis, a type of injury that requires an X-ray and other diagnostic tests. If you experience lower back pain during this or any workout, discontinue the activity and make an appointment with a healthcare professional for medical advice.
Benefits of a strong lower back
Strong back and core muscles are the building blocks of overall strength and mobility, as they provide essential support to your spine. Strengthening your lower back can help you:
- Reduce the risk of strains and injuries during lifting or bending movements.
- Improve poor posture and help you sit or stand a little taller.
- Boost balance and stability, especially as you age.
By working to strengthen the muscles in your lower back now, you can stay strong and healthy for years to come.
What is the best exercise for lower back pain?
One of the best ways to reduce lower back pain is by strengthening the lower back muscles — specifically, by targeting your lower back and core. There are exercises that are well-suited to strengthen the larger muscles of the back as well as the deep tissue muscles of the core.
Ready to get started? Read on for our seven favorite lower back exercises to try at home or in the gym.
Try These 7 Lower Back Exercises at Home or in the Gym
For a complete workout, repeat the below circuit two times, with a 1-minute break between the two sets. Note: You can choose to do each back exercise as a bodyweight exercise or with light weights, such as a set of dumbbells.
1. Lumbar Rotation
Muscles worked: Internal and external obliques, spinal erectors, psoas major and quadratus lumborum (lumbar muscles), rotators
How to:
- Lie on your back with your knees bent, your feet raised and your arms out to the sides at shoulder height.
- Roll your legs to one side, lowering your knees toward the floor.
- Roll your legs to the opposite side, keeping your knees bent and your upper body stable throughout.
- Complete 10 reps.
2. Quad Superman
Muscles worked: Spinal erectors, abdominals, glutes, lats
How to:
- Begin on all fours in the tabletop position with both knees and hands on the floor, drawing your navel in towards your spine.
- Raise one arm and the opposite leg straight up to shoulder height.
- Slowly lower your arm and leg and repeat with the other arm and leg.
- Hold, then lower slowly and repeat for 10 reps.
3. Plank with Leg Lift
Muscles worked: Spinal erectors, abs, obliques, glutes
How to:
- Start in the low plank position. Raise your body off the floor, resting on your toes and forearms.
- Raise one leg straight up off the floor, keeping your body in a straight line and your back neutral and flat.
- Lower back to the floor and raise the opposite leg.
- Complete 10 reps. Alternate sides with each rep.
4. Alternating Superman Flutter
Muscles worked: Spinal erectors, glutes, hamstrings, lats
How to:
- Lie face down on the floor with your legs straight and your arms outstretched overhead.
- Raise one arm and the opposite leg straight up about 6-18 inches off the floor.
- Lower both and repeat with the other arm and leg, keeping your arms and legs straight throughout and your head steady.
- Complete 10 reps. Perform quick reps one after the other.
5. Side plank hold
Muscles worked: Internal and external obliques, delts, glutes, serratus anterior
How to:
- Lie on one side, propped up on one elbow with your legs straight out on top of one another.
- Raise your body off the floor, resting on your forearm and foot.
- Try to keep your body in a straight line and your elbow directly under your shoulder.
- Hold for 30–60 seconds, or as long as you’re able.
- Lower yourself back to the floor and repeat on the other side.
- Complete 2–3 reps on each side.
6. Glute bridge
Muscles worked: Glutes, hamstrings, abs
How to:
- Lie on your back with your knees bent and feet flat, placing your hands at your sides.
- Raise your hips off the floor by squeezing your glutes, aiming for a straight line from your hips to your shoulders.
- Lower yourself back to the floor and repeat for 10 reps.
7. Dead Bug
Muscles worked: Abs, internal and external obliques, pelvic floor muscles
How to:
- Lie on your back with your knees bent and feet raised with your arms straight up over your chest. Option to hold weights in your hands.
- Lower one leg straight down toward the floor, keeping the other leg steady.
- Raise your leg back to the upright position and repeat with the opposite leg.
- Complete 10 reps. Alternate sides with each rep.
A final word on lower back workouts at home
Wherever you are on your fitness journey, it’s always a smart idea to take care of your spine and back. Trying some of these lower back exercises at home can help boost your strength while alleviating that pesky back pain. Just remember to seek medical attention if your pain is intense or long-lasting.
Finding exactly what works for you can depend on your fitness level and other factors. Connect with a Coach to create a personalized plan tailored to your unique goals and needs.
