Lower Back Workouts to Help You Get Stronger and Pain-Free


lower back workouts

If you’re dealing with lower back pain, you’re not alone. According to the American Chiropractic Association, lower back pain is one of the most common health problems in the United States. But that doesn’t mean you have to put up with it! There are plenty of lower back workouts that can help you get stronger and pain-free. In this blog post, we will discuss 8 lower back exercises that will help you feel better fast!

1) Superman

A person standing in front of a building

The first lower back workout we will discuss is Superman. This exercise is great for strengthening the lower back muscles. To do this exercise, lie on your stomach with your arms and legs outstretched. Then, slowly lift your arms and legs off the ground, hold for a few seconds, and lower them back down. Repeat this motion for 12-15 repetitions.

2) Bridge

A person throwing a frisbee at the park

The second lower back workout we will discuss is the Bridge. This exercise is great for strengthening the gluteal muscles and hamstrings. To do this exercise, lie on your back with feet flat on the ground and shoulder-width apart, knees bent to 90 degrees. Raise your hips until your thighs and torso are in line with each other – hold for two seconds. lower your hips back to the starting position and repeat for 12-15 repetitions.

3) Swiss Ball Hamstring Curl

The third lower back workout we will discuss is the Swiss Ball Hamstring Curl. This exercise is great for strengthening the hamstrings and glutes. To do this exercise, place a Swiss ball at your feet before lying down on your back with palms flat on the floor. Place your heels on top of the ball, then press your hips and glutes off the floor. Dig your heels into the ball as you curl it toward your glutes. Reverse the motion, and press the Swiss ball away from your glutes to start position – repeat for 12-15 repetitions.

4) Seated Russian Twist

The fourth lower back workout we will discuss is Seated Russian Twist. This exercise is great for strengthening the lower back and abs. To do this exercise, sit on the ground with your knees bent and pull your abs to your spine. Hold your hand at your chest, then twist your torso to the right, and touch the floor beside you. Keep your back pressed firmly against the ground as you twist – repeat for 12-15 repetitions before switching sides.

5) Bird Dog

The fifth lower back workout we will discuss is Bird Dog. This exercise is great for strengthening the lower back and glutes. To do this exercise, get down on all fours with palms flat on the floor and shoulder-width apart. Then, simultaneously raise one arm and the opposite leg off of the floor until they are in line with your body. Hold for a few seconds, then lower them back to the starting position and repeat on the other side. Do this exercise for 12-15 repetitions.

6) Glute Bridge

The sixth lower back workout we will discuss is Glute Bridge. This exercise is great for strengthening the glutes and hamstrings. To do this exercise, lie flat on your back with feet flat on the ground and shoulder-width apart, knees bent to 90 degrees. Raise your hips until your thighs and torso are in line with each other – hold for two seconds. lower your hips back to the starting position and repeat for 12-15 repetitions.

7) Pilates Double Leg Kickback

The seventh lower back workout we will discuss is Pilates Double Leg Kickback. This exercise is great for strengthening the lower back and abs. To do this exercise, lie on your back with both legs in the air and your head and shoulders off the ground. Hold your abs to your spine, then lower one leg toward the floor while keeping the other leg in the air. Keep your abs pulled to your spine as you lower and raise your legs – repeat for 12-15 repetitions before switching legs.

8) Reverse Crunch

The eighth lower back workout we will discuss is Reverse Crunch. This exercise is great for strengthening the lower abs. To do this exercise, lie on your back on a bench or bed with feet flat on the ground and shoulder-width apart, knees bent to 90 degrees. Place your hands on either side of your head, then tuck your chin to your chest and raise your hips off the ground. Use your abs to curl your hips toward your chest, then slowly lower them back to the starting position – repeat for 12-15 repetitions.

Conclusion:

So there you have it – eight lower back workouts that are great for strengthening the lower back and abs. These exercises can help you get stronger and pain-free, so give them a try!

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