6 Exercises to Strengthen your Lower Back

Here are 6 exercises to strengthen your lower back, improve stability, and reduce the risk of pain or injury:

1. Bird Dog

• How to Do It:

• Start on all fours.

• Extend your right arm and left leg straight out.

• Hold for a few seconds, then switch sides.

• Benefits: Improves core stability and strengthens lower back muscles.

2. Superman

• How to Do It:

• Lie face down with arms and legs extended.

• Lift your arms, chest, and legs off the ground simultaneously.

• Hold for 2-3 seconds, then lower.

• Benefits: Strengthens the erector spinae and surrounding muscles.

3. Glute Bridge

• How to Do It:

• Lie on your back with knees bent and feet flat.

• Lift your hips until your body forms a straight line from shoulders to knees.

• Lower and repeat.

• Benefits: Strengthens the glutes and supports lower back stability.

4. Cat-Cow Stretch

• How to Do It:

• Start on all fours.

• Arch your back (Cow) and then round it upward (Cat).

• Move slowly between these positions.

• Benefits: Improves flexibility and reduces tension in the lower back.

5. Dead Bug

• How to Do It:

• Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.

• Lower your right arm and left leg, keeping your back flat. Return to start and switch sides.

• Benefits: Builds core and spinal stability.

6. Side Plank

• How to Do It:

• Lie on your side, propped on your forearm.

• Lift your hips, forming a straight line from head to heels.

• Hold for 20–30 seconds and switch sides.

• Benefits: Strengthens obliques and supports the lower back.

Incorporate these into your routine 2–3 times a week for a healthier, stronger lower back.