A short routine to strengthen your lower back
Build a stable core and prevent back pain with 8 simple exercises.
Lower back pain and discomfort impacts up to 85% of people at some point during their lives. Strengthening your lower back and the muscles around it is one of the best things you can do to reduce and prevent pain. That’s why we made a program to strengthen your lower back!
If you are currently experiencing any pain or injuries, please talk to your doctor before starting this program. It’s designed to strengthen the lower back, not heal existing pain or injuries. It’s best to try out these lower back exercises when pain is low.
Aim to do this routine once a week to start. After 3 weeks, as long as your pain level hasn’t gotten worse, try working up to twice a week. Gradually increase the number of sessions as much as you’d like, but be sure to spread them out across the week.
Warm-Up: Spend 2-5 minutes warming up with some stretches or a brisk walk.
Complete the entire list of exercises one time through, then repeat the entire list again for a second set. Rest as needed between exercises and sets. The goal of this routine is not to push yourself to your limits, but rather to safely and carefully strengthen specific muscles in your core and back. Slow is best when it comes to reducing lower back pain.
Exercise 1: Cat cow
- Reps: 10
- Sets: 2
Exercise 2: Plank
- Hold for 20-30 seconds
- Sets: 2
- Modification: Rest your knees on the ground.
Exercise 3: Side plank hold
- Hold for 15-20 seconds per side
- Sets: 2
- Modification: Rest your knees on the ground with your knees bent and feet behind your knees.
Exercise 4: Bridge
- Reps: 10
- Sets: 2
Exercise 5: Bird dog
- Reps: 8 per side
- Sets: 2
Exercise 6: Reverse plank
- Hold 15-25 seconds
- Sets: 2
Exercise 7: Side plank with hip movement
- Reps: 8 per side
- Sets: 2
- Modification: Rest your knees on the ground with your knees bent and feet behind your knees.
Exercise 8: Downward dog
- Hold for 20-30 seconds
- Sets: 2
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.