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 Lower back exercises that will help you reach your overall goal. Since lower back pain affects 80% of the population at some point, it is important to use good back exercises in your workout routine. A major factor in preventable back pain is poor body mechanices, how an individual sits, stands, walks, sleeps, lifts and exercises as well as performs activities of daily living.
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Exercise Techniques -
Lower back exercises
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Primary Muscle Group: Lower Back
Muscle Groups Worked in This Exercise: Lower Back
Preparation: Lie with your back and upper torso on the floor with your hands resting behind your head, arms on the floor, elbows bent and legs in the air with knees bent at 90 degrees.
Breathing: Breath in and out through the entire stretch movement.
Execution: Begin the stretch movement by rotating at your hips from side to side only with your lower body as you focus on stretching your lower back region and keeping your upper torso flat on the floor. Hold for 20-30 seconds and make sure you alternate each side evenly.
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Exercise Techniques -
Lower back exercises
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Primary Muscle Group: Back
Other Muscle Groups Worked in This Exercise: Lower Back, Traps, Glutes, Hamstrings
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Stand with your feet slightly wider than shoulder width and grab the kettlebells by the handles with each hand and stand up. Swing the kettlebells down between your legs and sit back as if you were squatting. Explode your hips forward and the momentum will carry the kettlebells up and forward.
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Exercise Techniques -
Lower back exercises
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Position the dumbbells to your sides. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
Lower back exercises
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Position the barbell so it is resting on your lower traps and across your rear delts. Position your body just as you would if you were squatting. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
Lower back exercises
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Primary Muscle Group: Low Back
Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.
Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.
Breathing: Exhale as you lift your torso; inhale when you release back to start.
Execution: This exercise advances to the next level if you extend your legs out behind you. As you lift your upper torso towards the ceiling (of course your head and arms will follow), squeeze your buttock muscles when you reach the top of the motion. Release back to start position.
Comments: This is a real balance challenge!
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Exercise Techniques -
Lower back exercises
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Primary Muscle Group: Lower Back, Hamstrings
Preparation: Sit on the ball with both feet flat on the floor.
Breathing: Exhale as you reach forward, inhale as you return to the starting position.
Execution: Slowly reach forward and try to grab your feet. Feel the lower back stretch. Hold for ten seconds and release.
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Exercise Techniques -
Lower back exercises
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Primary Muscle Group: Lower Back
Muscle groups worked in this exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.
Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball. Interlace your fingers behind your head and place your elbows out at the sides.
Breathing: Exhale as you lift, inhale as you return to start.
Execution: Lift your upper torso towards the ceiling until your spine is parallel to the floor. Inhale and return to start position.
Comments: If you're not quite ready to go for the more advanced exercises, this is a great one for you!
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Exercise Techniques -
Lower back exercises
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Primary Muscle Group: Back
Other Muscle Groups Worked in This Exercise: Lower Back, Traps, Glutes, Hamstrings
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Stand with your feet slightly wider than shoulder width and grab the kettlebell by the handle with each hand and stand up. Swing the kettlebell down between your legs and sit back as if you were squatting. Explode your hips forward and the momentum will carry the kettlebell up and forward. It also takes some of the strain off your wrists if you use 2 hands on one heavy kettlebell.
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Exercise Techniques -
Lower back exercises
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With the dumbbells on the floor, stand close to the dumbbells with your feet a little narrower than shoulder width apart. Bend at the knees and grasp each dumbbell. Get into a squat position. Keep your head up and the dumbbells at your sides. Drive through with your legs as you lift the weights up until you are standing in an upright position with your back locked. Keep the dumbbells close to your body and squat back down, lowering the weights to the starting position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
Lower back exercises
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With the loaded bar on the floor, stand close to the bar with your feet a little narrower than shoulder width apart. Bend at the knees and grip the bar about shoulder width with one palm facing in and one palm facing out. Get into a squat position. Keep your head up and the bar close to your shins. Drive through with your legs as you lift the weight up until you are standing in an upright position with your back locked. Keep the bar close to your body and squat back down, lowering the weight to the starting position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
Lower back exercises
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Primary Muscle Group: Low Back, Buttocks
Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.
Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.
Breathing: Exhale as you lift your torso, inhale when you release back to start.
Execution: This exercise advances to the next level if you extend your legs out behind you against the wall. Also, place your hands behind your head; now lift your upper torso towards the ceiling and squeeze your buttock muscles when you reach the top of the motion. Release back to start position.
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Exercise Techniques -
Lower back exercises
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Lock feet in, with pad comfortably on hips. Cross arms over chest. If using weight, hold weight plate at chest level. Pressing hips into the pad, relax the spine. Squeeze together (retract) shoulder blades. In a controlled motion, lift head and shoulders up until spine is comfortably hyperextended. Avoid hyperextending the neck. Maintaining controlled motion, return to starting position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
Lower back exercises
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Primary Muscle Group: Back
Other Muscle Groups Worked in This Exercise: Lower Back, Traps, Glutes, Hamstrings
Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.
Execution: Stand with feet shoulder width apart and reach down and grab the handle of the kettlebell. Arch your back slightly and sit your butt back and lift the kettlebell up and close to your body. Finish the lift with the body erect and the kettlebell at your waist. Be sure to keep your arms straight and don't try to curl the weight on the way up. It is important to keep your head up and to lift with your legs and not completely with your back. Keep your back flat and try not to round it.
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Exercise Techniques -
Lower back exercises
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Stand on platform and hold cable handles to your sides. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
Lower back exercises
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Stand on platform and hold cable handles to your sides. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
Lower back exercises
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Primary Muscle Group: Low Back
Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.
Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.
Breathing: Exhale as you lift your torso; inhale when you release back to start.
Execution: As you lift your upper torso towards the ceiling (of course your head and arms will follow), squeeze your buttock muscles when you reach the top of the motion. Release back to start position.
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Exercise Techniques -
Lower back exercises
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While seated, place both feet on the foot plates and your back against the pad. Extend the legs until the posterior thighs are against the seat. Check hop joint alignment with the pivot point. Adjust the foot plate to properly align the hip while maintaining contact of the thigh against the seat. Stabilize this position with the belt. Press against the back pad and slowly extend the hips while keeping your back straight. Control the return forward without resting.
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