Best Lower Back Exercise

Lower back exercise routine to improve lumbar strength and prevent back injuries. 

Lower Back Exercise Benefits 
  • Reduce the severity of back pain.
  • Lower Back exercises increase your body flexibility.
  • Protect against injury by responding efficiently to stresses.
  • Increases your core strength and adds to core stability.
  • You can increase the amount of testosterone and growth hormone produced by your body.
  • Lower back exercises improve lumbar strength.
  • If you do lower back exercise you can easily do your daily works easily.
  • Help avoid back surgery in some cases.
  • Some lower back exercises also helps to reduce fat. 
  • Lower back exercise improves your abs and many more.
Here are the best lower back exercise but before exercise do stretching because it prevents injuries.


The deadlift is a weight training exercise in which a loaded barbell is lifted off the ground to the hips, then lowered back to the ground. It is one of the three power lifting exercises, along with the squat and bench press.
The deadlift is an excellent compound exercise that targets the quads, hamstrings, gluteal muscles, lower back, traps, and forearms.
Deadlifts can be performed using dumbbells, barbells, or kettlebells with one hand or two hands & with one leg or two legs.

How to do 

Click Here To See Deadlift Steps 

  • Deadlifting increases your core strength and adds to core stability. Deadlifting targets all of the muscles responsible for your posture and enables you to keep your back straighter during regular daily activities.
  • The Deadlift is one of the safest weightlifting exercises you can perform.
  • Deadlifts increase the amount of testosterone and growth hormone produced by your body.
  • Doing 10 repetitions of Deadlifts will increase your cardiovascular ability.
  • The Deadlift can help prevent injuries by increasing the strength of your muscles around critical tendons and ligaments.
  • Deadlifts increase strength and flexibility on all other exercises.
  • Deadlift helps to burn body fat.
  • Deadlifts are renowned for their ability to build massive amounts of grip strength.
  • Deadlift helps to prevent lower back pain.


A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spine.
Hyperextension is a strength training exercise. It is performed for strengthening lower back muscles. Middle and lower back or lats are the primary muscle groups worked upon by Back extension/Hyperextension exercise. Glutes & Hamstrings form the secondary muscles targeted by Back extension/ Hyperextension exercise.

How to do 

  • Strengthening your lower back and core muscles can aid in the management of back pain — as your muscles get stronger, they are able to offer more support to your spine, which improves your posture and relieves pain.
  • They specifically target the erector spine muscles that run alongside your spine and they also hit your glutes and hamstrings.
  • Hyperextensions also help to reduce fat.

Bird Dog Exercise

This core-stability  exercise is very effective for beginner. The Bird Dog exercise is a classic core exercise that emphasizes lower back strength and balance. The goal is to improve core strength and the stability of the lumbar spine.

How to do 
  1. Start with on your hands under your shoulders and knees under your hips, while keeping your head, neck, and back straight.
  2. Raise your right arm and reach it forward until it’s in line with your torso.
  3. As you bring your arm forward, kick your left leg backwards until it’s straight and in line with your torso, hold for 1 second.
  4. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg.

  • Increases core strength in both abs and lower back.
  • This exercise improves muscle balance and coordination, making it easier to keep the spine stable for everyday moves,
  • This exercise is easy to do and you can do this exercise anywhere. 
  • This exercise also enhances your glutes, upper back and hamstrings.
  • The bird dog helps you balance as you maintain strength in your abs and lumbar spine.
  • Increases kinesthetic awareness.

Superman Exercise

The superman core exercise is a medium-intensity exercise that strengthens your lower back and core muscles by isolating them as you lift your arms and legs off the floor. All you need to do this exercise is your body weight, no equipment necessary.

How to do 

  • The benefits of this  exercise is increased strength and flexibility in your lower back and core muscles.
  • You can do this exercise anywhere and without any equipment.
  • Easy to do.

Cat Stretch Exercise

The cat stretch is a great exercise that helps to increase flexibility in the lower back and core muscles. This exercise cannot only be used during warm-ups and cool-downs, but may also be effective as a rehabilitation exercise for people who have recently experienced an injury to the lower back.

How to do 
  1. Position yourself on the floor on your hands and knees.
  2. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
  3. Hold for 15 seconds
  • This exercise mainly  targets lower back.
  • Tones the abdomen and improves digestion.
  • Stretches the hips, abdomen and back.
  • Improves posture and balance.
  • Relaxes the mind and improves blood circulation.

Hip Bridge

The Hip bridge exercise is a back bend, a core strengthener, and a balance pose all in one. The hip bridge is an excellent exercise for strengthening the bottom, back of the legs and also the core. It is an excellent exercise to perform if you have any back injuries.

How to do 

Click Here To See Hip Bridge Exercise Steps


  • Hip Bridge is easy to do and targets your butt and lower body. 
  • The Hip bridge builds muscle, boosts flexibility and helps to prevent lower back pain.
  • Hip bridges strengthen the hip and leg muscles involved in running and jumping, so as you increase your strength, you’ll be able to sprint faster and jump higher.
  • The hip bridge exercise is commonly assigned as part of a workout program to reduce lower-back pain. Strengthening the glutes and erector spine help you maintain proper posture when you’re sitting or standing during the day.

Quote :
Muscles are torn in the gym, fed in the kitchen and built in bed.

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