Print this Page

Lower Back Muscles and How to Strengthen Them

lower back muscles

Lower Back Muscles

The most common problem with aging is aging.  This is even truer when it comes to not exercising lower back muscles as you age.  Lower back muscles miss out most often because people are focused on strengthening their upper torso instead of lower back muscle.

There are, however, lower back muscle strength training exercises you can do to help keep your entire body in condition.  After all, what good is a nicely toned upper body when it is built on lower back muscle that cannot support it?

To that end we offer these three exercises for you to consider implementing for strengthening your lower back muscles.

3 Exercises for Lower Back Muscles

A quick overview of the 3 exercises that will be discussed within this article include:

  • Deadlifts
  • Back extensions (also known as hyperextensions)
  • The good morning

Let’s take a look at each of these exercises in an effort to understand them better.

Deadlifts and Lower Back Muscles

According to Wikipedia, deadlifts are a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position.

Deadlifts are great both for your lower back as well as your total body.  Including deadlifts in your workouts regularly increases explosiveness within your overall strength training.  When doing deadlifts, your buttocks and hamstrings are targeted more than other parts of your body, making them great exercises for strengthening your lower back muscles.

Back Extensions and Lower Back Muscles

Another strength training exercise you can use for your lower back muscles is back extensions, also known as hyperextensions.  These can be done with or without equipment as Wikipedia clearly defines below.

Using equipment, back extensions can be done by lowering the body from a stand and extending the upper body back or, if using a back extension machine, the body pushes a weight backwards.  Without using equipment, back extensions are done by lying face-down on the floor, and lifting the torso and arms up off the floor together.

If you are not yet ready to do deadlifts for gaining lower back muscles, starting with back extensions or hyperextensions would be a very good idea.

The Good Morning and Lower Back Muscles

Our last strength training exercise for lower back muscles will be the good morning.  Here are the steps involved in the good morning for strengthening lower back muscles:

  1. Secure weights on your upper shoulder behind your neck.
  2. With back straight bend forward while keeping knees and legs stiff.
  3. When upper torso is parallel with floor stop.
  4. Return to a fully upright position.
  5. Repeat.

Concluding Thoughts about Lower Back Muscles

Keeping your body tuned is your best defense against aging.  This includes lower back muscle that are often forgotten.  Using these three exercises identified in this article can help keep your lower back muscles in shape and ready to perform.

The result?

Less pain and more gain as your body ages through the years.  This is something that your lower back muscles will thank you for both today and into the future.

Incoming search terms:

  • muscles of lower back

Permanent link to this article: