5 Most Effective Exercises For the Lower Back

The lower back is a very important area of our body and although we may not realize it, it is involved in almost every movement and posture we perform on a daily basis.

Including some lower back exercises routine at the gym will not only help you strengthen your back muscles, but will also keep away some of the risks of back pain and injuries.

Table of Contents

1. Deadlift (and the Variations)
2. Glute Bridge
3. Superman
4. Bench Back Extensions
5. Good Morning
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Lower back injuries are probably the most common injuries inside CrossFit boxes and gyms around the world.

A big part of the problem is that many of us spend most of our day sitting or without moving too much while sitting behind a desk .Then, when we go to do a WOD or lift weights, our backs are simply not prepared for weightlifting.

The lower back is a very problematic anatomical region, and it tends to be the target of many aches and pains.

Adding exercises such as deadlift in its different variations, good morning and back extension to your routine will help you build strength in your lower back

With this article we bring you the selection of the most effective exercises to the lower back.

1. Deadlift (and the Variations)

The deadlift is a well-known exercise performed in almost every gym or Crossfit Box, and one of the reasons for its fame is the enormous number of muscle groups it puts to work during a single movement. For this reason it is also one of the most effective exercises to the lower back.

Performed correctly deadlift could be very effective for developing great lower back and core strength.

To execute the movement well and be able to take a maximum benefit from its full potential without injuring your back you should start placing your feet hip-width apart and the bar over the center of your feet. Then hold the bar about shoulder-width apart, bend your knees and bring your hips backward.

But remember, you are not doing a squat. Keep your arms fully extended and push your feet into the ground and hold the bar properly.Keep the bar close to your shins so that the barbell does not move forward. Stand up by pulling your hips forward and squeezing your glutes, to finish the exercise lower the bar slowly, controlling the movement without letting the bar fall heavily onto the ground.

It is important to always keep the back straight while performing the deadlift, as well as our arms that should not support the weight by themselves, since it is the lower back that we are going to work on.

To perform the exercise well and avoid an incorrect lifting technique, we recommend you start with light weights for a better control the technique, and gradually add heavier weights to progress in the execution of the exercise.

2. Glute Bridge

If you’re interested in strengthening your lower back, this exercise is one of the most effective exercises to the lower back, and including this movement in your routine is one of the best things you can do.

Is an intermediate level exercise that will help you work your abs, hamstrings and lower back muscles simultaneously. At first you don’t need any extra equipment, but as you progress in its execution you can add weight using a barbell or dumbbells.

To start execute this movement, lie on the floor with your knees bent and your arms stretched outward. Your legs should be shoulder-width apart, a little wider apart from your core than during the typical crunch position. With your head pointed upward and your core muscles under tension, raise your hips to create a straight line from your knees to your chest.

Your shoulder blades should remain static to avoid overloading the weight on your neck.

Hold this pyramidal position for 2-3 seconds and then return to the starting position.

If you perform the movement with some extra weight, you can rest your shoulder blades on a bench or elevated surface to raise your hips and make a line parallel to the floor with your core.

3. Superman

The superman is a body weight exercise, one fo the most effective exercises to the lower back. It looks very easy but I assure you that after a couple of sets you will end up exhausted.

The Superman is an exercise that is performed on the floor and involves lifting your arms and legs simultaneously, while keeping your core very active. Performing this exercise will not only give you strong abs, but it will also strengthen your back, and especially your lower back. It’s more than just a lower back exercise: it will also help you with spinal stability when performing any movement in your day to day life.

4. Bench Back Extensions

Back extensions, are also a very good choice if you are looking for an effective exercises to the lower back.

Hyperextensions can be performed on an angled hyperextension bench. An adjustable pad accommodates the thighs, while the feet are locked and hold the ankles in place. All you have to do is move your upper body up and down using your lower back muscles. Hands are usually placed behind the head or crossed in front of the chest.

The benefits of hyperextension go beyond the aesthetics of a strong back. Strengthening your lower back and core muscles can help manage back pain: as your muscles get stronger, they can offer more support to your spine, which improves posture and relieves pain. The lower back is one of the most important muscle groups in the body, and strengthening it can lead to an overall strength gains.

5. Good Morning

The good morning barbell exercise is one of the classic and effective exercises to the lower back.

This exercise is usually performed as a warmup exercise before any weightlifting session.

For the good morning with barbell, you will need a barbell with a moderate load, and rest the bar on your traps.

From a totally vertical position with tight abs and core posture under control start flexing your hips and slightly bend the knees leaning the body forward, then return to the initial posture with a controlled movement.

Done properly and regularly, this exercise can help to achieve great strength gains in the glutes, hamstrings and of course the lower back.

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