Exercise Lower Back

exercise lower back
exercise lower back

To exercise the lower back is an essential part of exercising that most people forget about. But you can start to exercise your lower back already today! It will increase or prevent pain and give you a better posture. 


When you exercise lower back, the muscle group you are exercising is called Erector Spinae. It is a part of the posterior chain, which includes the lower back, glutes, calves and hamstrings. With other words it's the backside of your body, and we often forget to exercise this part. One reason for why we forget, is that we don't see the result in the mirror. 


When you exercise lower back it will help the abdominals to support your entire upper body and it will be easier for you to maintain a good posture. It is very important to have a strong lower back, you will get a reduced risk of pain and injuries, more stability in your body and it will help you when you exercise other parts of your body. It will also benefit you to exercise the lower back when you are working a lot in a sitting position.

It will also help you to not only focus on exercising lower back but also your core  which includes your abdominals.


To exercise your lower back is a good way to reduce and prevent low back pain. But you have to be careful when you exercise the lower back, stop if you are feeling pain and stretch the lower back after exercising. Always start by warming up!


Start by lying down on the floor on your back. Have your knees bent and your arms beside your body and then you lift your pelvic from the floor and up as far as you can without straining. Stay in that position for 5 seconds, go down again and repeat 20 times. This is a effective way to exercise lower back.


To do the Superman is a very good way to exercise your lower back. Lie down on your stomach, and have your arms in front of your head. Lift both your arms and legs from the floor, and hold this position for a few seconds, then relax and repeat. 


Be on all four, reach out your right hand and left leg in a straight position, or the other way around. Then you bring the knee towards your upper body and at the same time the hand to your chest. Reach out again and repeat, then alternate leg and hand.
Do this 10x3 times on each side.


The plank will exercise lower back muscles. The plank is often being done as an abdominal workout, but this will also exercise the lower back. It will increase your stability and endurance in your lower back.

Lie down with your face to the floor, keep your arms in front of your head, raise your body up and rest on your elbows. Keep your back straight, and hold on to this position for 20 to 60 seconds and repeat. 


After exercising lower back musles you can also do some simple stretches.

Sit on a chair and bend forward as far as you can without hurting, remember to relax in your neck and look into the floor.

You can also do the cat stretch, be on all fours and pull your back up towards the roof and keep your eyes on the ground.

To stretch will ease pain and help you to exercise the lower back.