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Lower Back Exercise

This page describes exercises to strengthen you lower back; a toned lower back is important for good posture.  You also need a strong lower back to safely perform a number of other exercises like squats.  So, even though you probably never think about your lower back, you should definitely do a few.

I have selected exercises you can do safely at home without special purpose equipment.  However, few use weights and you won't be able to develop extreme strength.  Advanced people will want to learn exercises that can be performed using machines.  I suggest reading  "Kinesiology of Exercise",

Some of the exercises require dumbbells.  

The following 4 exercises will provide a great work out for your thighs. 

  • Standing side bend: quadratus lumborum, internal and external obliques, erector spinae.
  • Pelvic thrust: erector spinae.
  • Floor arch: erector spinae.
    • I have incorporated 2 lower back exercises into my workout.

    Traditional body building books suggest doing 3 sets. "Kinesiology of Exercise", suggests that beginners benefit equally by doing 1 set only.

    Lucia

    Standing Side Bend

    Stand up holding a dumbbell in your right hand and balancing your weight equally on both feet.  Your left hand can dangle to the side.

    Inhale. Breath out as you lower your shoulders and upper trunk to the right as far as possible, but don't move your pelvis.  When you reach the lowest position, inhale; raise your trunk until you are standing.  Exhale and inhale.  Bend to the other side. Exhale then inhale.  Raise your self to the standing position.  Exhale and inhale.

    Repeat 8 -15 times.  Then perform the exercise holding the dumbbell in the left hand.
    If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.
     

    Pelvic Thrust

    Lie with your back flat on the floor, your knees bent and your arms to your sides.  Raise your hips until your body forms a straight line with your knees and shoulders.  Hold position.  Lower.

    Repeat 8 -15 times.
    If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.
     

    Floor Arch


    Lie face down on the floor with your arms above your head.  Slowly, raise your arms, trunk and shoulders, feet and thighs off the floor.  Your back will be arched and your weight will rest on your hips.  Hold this position.  Lower your extremities to the floor.

    If you are week, you can raise your upper body or lower body one at a time.

    Repeat 8 -15 times.
    If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.
     

    References:


    Created: July 1, 2002. Revised:
    © 1998-2001 Lucia Liljegren, All rights reserved.