Keeping your lower back strong is extremely important, be it for body builders, runners or anyone who partakes in exercise, but what is the lower back exercises that really does the work?
Exercising the lower back helps to strengthen the muscles around the spine, which has knock on effects that everyone can find useful. This can help to improve posture; it helps to keep/gain a flat stomach/six pack; it helps take pressure off other joints which can result in better resistance to injury and improve performance as your pelvis will take less of the strain. A stronger lower back can result in a stronger core which helps in many aspects; one example is that it gives you a stronger base for weight training.
What happens if you have a weak lower back?
Firstly and arguable the most important, you can get back pain, which to anyone that has had it, will understand that it is not a pleasant experience. This pain can occur after exercise, even if the exercise is done properly, or even just at random times. Furthermore, the weak lower back can result in an arched back as your head can pull your back into a ‘C’ shape, due to gravity, if your back is not strong enough.
The best exercises for lower back
There are 4 main different types of exercise for the lower back, with many variations of each exercise. These can be tried once the basic exercises have been mastered. For the first 3 exercises, 3 sets of 10 repetitions are recommended.
Firstly the ‘pelvic tilt’; lay down face up, hands at the side knees bent, feet flat on the floor. Raise your back slowly until there is a straight line from your knees to your chin, lower down, this is one rep.
The second exercise is ‘hyper extensions’; lay face down on the floor legs straight out and arms flat in front, think superman but with both hands forward. Keep your legs straight and arms straight; slowly lift your legs and chest off the ground as far as you can, keeping your abdominal area and hips only on the ground, lower back down; that is one complete rep.
The third exercise is the ‘low row’, there are quite often machines for this, but for this we will assume there is no machine available. For this you will need an Olympic bar with some weights on, or a fixed weight straight bar. Stand in a fairly low squat position, i.e. knees bent over your toes, bottom sticking out and body leaning forward slightly keeping a straight back. Put your hands on the bar, palms facing your body, and raise the bar to just above your belly button, by bending your elbows. Return down to complete 1 rep.
The final exercise works the pelvis as well as the lower back, and this is the ‘lunge’. Simply step as far forward as you can, bending your front leg, keeping your back leg fairly straight. Then lower your back leg so it is only 5-10 centimeters above the ground, keeping your body and back straight all the way through. You may put your hands on your front leg for balance if necessary. Hold for around 20 seconds and then change which leg is at the front. Have each leg forward 3 times.
Other exercises that also work lower back to a great extent
Core exercises work the lower back; therefore it is important to implement these into your workout plan. The best two are front plank and side plank. Holding each for around 30 seconds if you can manage that long.
To do the front plank lay in a press up position, but put your forearms on the ground facing away as your eyes are looking, keep them shoulder width apart. Balance on your toes and hold your core in, i.e. tighten your abs which in turn tightens your back, maintaining a straight back. It is important, however, to still breathe; do not hold your breath!
The side plank works the obliques as well as back. Lie on your side and raise your body off the ground leaving the side of one foot and the forearm from the same side on the ground again facing in the same way your eyes are looking. Keep a straight line from arm pit to ankle. Repeat on the other side.
Should I do all of these exercises?
Not necessarily, if you are feeling adventurous, then perhaps, however overworking it could result in back pain the following day. Therefore doing around 3 exercises per session is recommended. Moreover, it does not need to be done every day, at least once a week if possible, but up to 3 times would also be fine!