Lower back strengthening exercise

These lower back strengthening exercise are meant to help you condition your back and to help strengthen you whole back.

The lower back is a strong area but it can also be very senstive at the same time so approach these exercises with that inmind. Start with a weight that allows you to perform the exercises in proper form so start with a light weight.

Please keep in mind that before you attempt the following lower back strengthening exercise or an exercise routine, please consult with your doctor.

Good mornings

To start, you might want to peform this exercise with some thing very light such as a broom stick. Only go as faras you can without feeling any pain. This exercise is meant for your lower back so be careful not to overdo it.


1. Place a light barbell across the back of your shoulders. Keep your feet firmly planted on the floor and spaced roughly shoulder length apart.


1. Lean forward at the waist. Keep your knees locked, back flat and straight, and head up. Bend forward as far as possible (stop bending if you start feeling uncomfortable). Straighten up and repeat.

2. Keep the movement fluent, slow, and controlled.

Stiff legged dead lifts

Alot of people with lower back pain often complain that they have stiff hamstrings. Stiff hamstrings limits the motion in the pelvis area and this can place stress across the lower back. This exercise is meant for the lower back and the hamstring area. If you have never done this exercise before, try using either no weight or a broom stick handle.

Remember, only go down to the point of a stretch in your hamstrings and never go beyond the point where it feels uncomfortable or if you feel pain.


1. You can either perform this exercise on a bench or block. Standing on a bench, grab a light barbell and hold in the arms down position. Keep your back straight and head level.


1. Keep your knees slightly bent and buttocks out.

2. Slowly bend at the waist while lowering the bar past your knees.

3. You should feel a slight stretch in your hamstrings and glutes.

4. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.

5. Always keep your back straight and keep the weight moderate on this exercise.

6. Keep the movement fluent, slow, and controlled.

Dead lifts

The deadlift is a challenging exercise. It's meant to strengthen your whole body as well as your back.


1. Standing in front of a barbell with your feet under the bar, grasp the barbell in an alternate grip (one hand under grip, one hand over grip) with your hands roughly 2 feet apart. Bend over the bar keeping your back straight, knees slightly bent, head up and thrusting your butt out.


1. Without bending your arms, lift the weight from the floor until your body is completely upright. Lower the weight to the floor and repeat the movement.

2. Keep the movement fluent, slow, and controlled.

Bent over rowing


1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks.

2. Place your feet at shoulder width and keep them flat on the ground.

3. Slowly bend forward at the hips keeping your back flat.

4. Slightly bend your knees and keep your head as high as possible. Remember to keep your torso parallel to the floor and keep your lower back flat and your butt thrust outward.


1. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage.

2. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench.

3. Keep the movement fluent, slow, and controlled.

Single arm dumbbell rowing


1. Using a flat bench, grasp a dumbbell with your left hand.

2. Rest your right knee on the flat bench. Balance your body using your free arm.

3. Bend forward at the hips.

4. Your torso should be parallel to the floor keep and your lower back flat.


1. Pull the dumbbell up in a vertical line into your mid section keeping your elbows in close to your torso. 2. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement.

3. Keep the movement fluent, slow, and controlled.

4. Repeat movement with your right hand.



1. Place your legs and hips downwards on the apparatus with your body turned around facing the floor.

2. Your upper body should be free to rise up and down. Either place your hands behind your head or in front of your body in a crossed position.


1. Lower the trunk of your body towards the floor.

2. Rise until your body is in a straight line. Lower and repeat.

3. Keep the movement fluent, slow, and controlled.

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