Home » 5 Back Strengthening Exercises To Help Alleviate Pain In The Lower Back.

5 Back Strengthening Exercises To Help Alleviate Pain In The Lower Back.

When our muscles all work together in harmony, our bodies are able to perform at their peak potential. Inadequate muscular strength, particularly in the trunk and the pelvic region, is a common contributor to back discomfort and injury with 5 lower back exercises.

Pain in the low back might make it difficult to go about your everyday activities. In the treatment of low back pain, research has indicated that strengthening activities can be effective.

The greatest method to avoid experiencing low back pain is to adopt and maintain a healthy lifestyle. As you become older, you may lessen your chance of developing low back pain by maintaining a healthy weight, working on strengthening your strength, and avoiding behaviors that could put your safety at danger.

Lower Back Exercises - lower back pain

What Are The Root Causes Of Lower Back Pain?

Pain in the lower back ranks as the sixth most prevalent cause for people to seek medical attention in the United States.

More than 85% of these visits are for nonspecific low back pain, which simply refers to back discomfort that is not caused by a disease or spinal abnormalities.

Back discomfort that isn’t caused by anything specific can be brought on by:

  • Muscular spasms.
  • Muscular strains.
  • Nerve injury.
  • Degenerative changes.

The following are some of the most specific and significant causes of back pain:

  • Compression fractures.
  • Spinal stenosis.
  • A bulging or herniated disc
  • Cancer.
  • Infection.
  • Spondylolisthesis.
  • Neurological diseases.

You may strengthen the muscles that support your spine by performing some basic workouts that require no special equipment.

Increasing one’s strength may result in a reduction in both pain and dysfunction. Before beginning these exercises, you should be sure they are appropriate for your condition by consulting with your primary care physician or a licensed therapist.


The largest muscle found in the buttocks is called the gluteus maximus. It is considered to be one of the most powerful muscles in the body. It is in charge of movement at the hip, including hip extension movements like squats, among other hip-related motions.

It’s possible that your back pain might be caused by a lack of strength in your gluteus muscles. This is due to the fact that they play a crucial role in stabilizing the hip joints and the lower back during activities such as walking.

Gluteus maximus was the primary working muscle.

  1. Position your feet so that they are flat on the ground and your legs should be hip-width apart.
  2. While keeping your hands at your sides, slowly lift your buttocks off the ground while pressing your feet firmly into the ground. Continue this motion until your body is in a single straight line. Remember to keep your shoulders in contact with the ground. Maintain this position for 10 to 15 seconds.
  3. Lower down.
  4. It should be done 15 times.
  5. Perform 3 sets. One minute of rest should be taken between each set.

2. Drawing-In Movement.

The muscle that wraps across the midline of the body is called the transverse abdominis. It lends support to the back as well as the abdominal region.

It is essential for maintaining proper joint stability throughout the spine and avoiding damage when moving.

Specifically, the transverse abdominis muscle is exercised.

  1. Position your feet so that they are flat on the ground and your legs should be hip-width apart.
  2. Put your hands at your sides and relax.
  3. Take a deep inhalation. Exhale completely and then draw your belly button in toward your spine. This will activate your abdominal muscles and prevent you from having to tilt your hips.
  4. Hold for a total of 5 seconds.
  5. It should be done 5 times.

3. Lying Lateral Leg Lifts.

Your leg will be lifted to the side and away from your body with the assistance of the hip abductor muscles. When you stand on one leg, they also help support your pelvis in order to prevent any instability.

When these muscles are weak, it can impact both your mobility and your ability to maintain your balance. Because of its instability, it can also cause pain in the lower back.

Lower Back Exercises - Lateral Leg Lifts

Gluteus medius was the muscle that was used.

  1. As you lie on one side, maintain a small bend in the knee of the leg that is not supporting you.
  2. To activate your core, bring your belly button in toward your spine. This will help you engage your core.
  3. Raise the leg on top of your body while keeping the rest of your body still.
  4. At the very peak, pause for two seconds. It should be done ten times.
  5. On the opposite side, repeat. Complete three sets on each of your sides.

4. Supermans.

Back extensors are muscles that go down the spine. They make it possible for you to arch your back, which helps you keep an upright position, supports your spine and pelvic bones, and gives you stability.

If you notice that this particular exercise is making your back discomfort worse, you should refrain from practicing it until you get additional assessment. It’s possible that your doctor needs to rule out more severe reasons of your back discomfort first.

Shoulders, back, buttocks, and hips are all worked during this exercise.

  1. Position yourself so that you are lying on your stomach, with your arms stretched out in front of you, and your legs stretched out behind you.
  2. Raise your hands and feet off the ground about 6 inches, or until you feel a contraction in your lower back. Continue doing this exercise until you feel the contraction.
  3. Activate the core muscles in your body by elevating your belly button off the floor just a little bit. You can extend your reach using your hands and feet. To prevent unnecessary tension on your neck, keep your gaze fixed on the ground during this exercise.
  4. Maintain this hold for a total of 2 seconds.
  5. Bring yourself back to the starting position. It should be done ten times.

5. Partial Curls.

When it comes to providing support for the spine, the abdominal muscles are absolutely crucial. Having strong abdominal muscles might assist in keeping the hips in the correct posture. The total strength and stability of the core can be improved as a result of this.

Exercise for the following abdominal muscles: rectus abdominus and transverse abdominis.

  1. Lay down on the ground with your knees bent and your feet flat on the ground. Keep your back straight.
  2. Put your hands behind your back and make a cross.
  3. Take a few deep breaths and relax. Contraction of the abdominal muscles can be achieved by drawing the belly button in toward the spine when one exhales.
  4. Raise your shoulders off the ground by a few inches as you do so slowly. To prevent pulling with your neck, you should avoid curving your back and instead work to keep your neck in line with your spine.
  5. Bring yourself back to the starting position.
  6. It should be done ten times. Perform 3 sets.


Before beginning any new workout regimen, you should always check in with your primary care physician.

In the event that you have sustained a severe injury as the result of a traumatic event such as a fall or accident, you should always seek medical attention and additional assessment to rule out serious problems.

Stop doing these exercises immediately and visit a doctor if your back discomfort worsens as a result of them. Never push yourself beyond your physical capabilities. Back pain can be made worse and the healing process slowed down if too much is attempted too quickly.

Lower Back Exercises - visit a doctor

Final Thought

Exercises that focus on strengthening the low back are a good method for preventing recurrent episodes of low back pain.

Increased strength in the abdominal muscles helps to enhance function, as well as stability, while also lowering the risk of injury.

Altering your everyday routine by doing things like crouching down to pick things up instead of bending over will help reduce the risk of low back discomfort and muscle spasms.

Start working some of these straightforward moves that require no special apparatus into your daily routine, and you’ll enjoy the health advantages for many years to come.

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