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How To Strengthen The Lower Back

Published On Oct 20, 2020 5:30 AM By Harshit pandey

The lower back region of the human body is the portion of the spine that is at the bottommost of the spinal column and is responsible for carrying a lot of the human body weight. In medical terms, this region is called the lumbar region and is composed of 5 vertebrae, the bones of the spine. The lumbar region works with some of the largest muscles in the human body. The nerves, ligaments, discs, etc., working in close association with the back muscles, support mobility. 
Now that we have some understanding of this region of our body, let us look at how we can strengthen it. Apparently, regular exercise is the best way to do so. Experts generally suggest strength training and stretching, and sometimes aerobics as well. 

Best Tips To Strengthen Your Lower Back

Follow the below-mentioned tips to strengthen your lower back:


Some aerobic activities include the following:

  • Walking
  • Jogging
  • Swimming
  • Cycling

A jog or a walk for 20 -30 minutes doesn’t require much training, but is quite beneficial. Swimming is found to be very helpful for the lower back and the entire spine in general. A good swim in the summers can be great fun while working wonders for lumbar health. A little adventure in aerobics could be cycling. It is a great method to gain strength as well. Not to mention the great places that cycling can take one to. 


Speaking of stretching, many exercises can be easily performed at home and even at work. If stretching is part of your exercise routine at home, perhaps you are familiar with the most common exercises: 

  • cat/cow exercise
  • sphinx pose
  • child pose
  • downward dog

Many of these are a combination of yoga and exercise. These exercises stretch the lower back and improve circulation thus helping in keeping your lumbar healthy. Some stretching exercises can easily be performed at work with an office chair as well. It is recommended by experts that people spending long hours at their desk need to take breaks and stretch themselves to avoid muscle pain and other ailments due to less mobility.

Strength Training

At the top end of lower back care regimen, we have strength training exercises. These exercises require some amount of training and practice. If they are not done correctly, they may harm, instead of helping promote better health.

Some familiar strength training exercises include:

  • Hip bridge
  • Bird dog
  • Swimming on the floor or “Superman”
  • Planks
  • Lunges

Detailed instruction articles and videos are plentifully available on the internet. However, it is better to train with a qualified instructor, at least initially. The instructor can help in perfecting the techniques to the extent that these exercises can be, later, performed without supervision. Sometimes the instructor might also be able to help customize these techniques after carefully examining individual physical profiles.


It would perhaps be not completely incorrect if we say that the lower back is most important for providing support to the human body and its movements. Any injury to this complex structure causes back pain. Sometimes the pain radiates outwards towards the legs. In severe cases it becomes painful to perform simple movement like walking. Thus, to prevent degeneration of the lower back, it is important that we take proper care and strengthen it.

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Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.

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