Lower back workouts may not get the same attention as ab routines, but they are just as important for overall strength. A weak lower back is one of the most common contributors to long-term back pain in adults. For beginners or anyone returning to exercise after a long break, figuring out how to safely strengthen this area can feel overwhelming.
To help simplify things, Coach Milad and Ryan, the trainers behind the tailoredfitPT Instagram account, share three straightforward exercises aimed at improving lower back strength. As always, those who are pregnant, postpartum, or recovering from injury should seek guidance from a qualified professional before starting.
Exercises That Support Lower Back Health
These movements are designed to reduce lower back discomfort by strengthening the muscles that support your spine. They focus on the deep core muscles, glutes, and back, which work together to improve spinal stability.
You’ll need a dumbbell or weight plate for this routine. If you don’t have workout equipment, a heavy book or filled milk carton works just as well.
Single Leg Extensions
Begin by lying on your back with your knees bent at a 90-degree tabletop position. Hold a dumbbell with both hands above your head, then lift your head, neck, and shoulders slightly off the floor. Engage your core and extend one leg outward, keeping it straight. Pause briefly, return the leg to tabletop, and repeat on the opposite side.
Pallof Press
This exercise can be performed using a cable machine at the gym or a resistance band at home. Step into a lunge stance and gently push your front knee outward to activate the glute medius. Holding the cable or band with both hands, press it straight out from your chest and return slowly. Aim for 10–20 controlled repetitions. If this feels too challenging, substitute with side plank leg raises to target the obliques.
Key Benefits of Strengthening the Lower Back
Building lower back strength plays a vital role in maintaining stability throughout everyday movement. The erector spinae and multifidus muscles work alongside the deep abdominal muscles to form a strong, supportive core.
This strength reduces the risk of injuries and falls. When the lower back is weak, simple actions like bending, twisting, or lifting can lead to strain or pain.
For those who spend long hours sitting, lower back exercises are essential for preventing stiffness and discomfort. These movements help offset the effects of prolonged sitting and support a healthy spinal position.
The routine also improves functional fitness. A strong lower back allows efficient force transfer between the upper and lower body, helping you stand taller, stay balanced, and lift safely, whether handling heavy objects or everyday tasks.
For older adults, maintaining lower back strength is especially important for preserving mobility and independence over time.
