Strengthen Your Lower Back Muscles at Home

strengthen your lower back muscles at home

When we think are lower back is weak it’s often because we are feeling pain or stiffness in that area. This pain can be the result of several different issues including weak core muscles like the erector spinae, glutes, and overly tight hip flexors. These are muscles we can strengthen at home.

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As I was saying glutes and hip flexors play a role in low back pain. If you're someone who sits for most of the day then your hip flexors are sure to be tight. A good stretch for the hip flexors is the lunge stretch where you kneel on the floor in the lunge position, you want your front foot ahead of your knee so that as you press forward and down your knee doesn't go over your toes.

If you don't have your foot far enough in front of you it takes away from the intensity of the stretch. The other thing you have to watch for is to keep your torso square or at 90% to your legs. You can insure your are properly aligned if you back leg is parallel with your front leg.

You hold this stretch anywhere from 30 seconds to two minutes. You can do this stretch post workout or on it's own after sitting all day.

Stretching your hip flexors is only part of the equation. in order to keep our hip flexors properly elongated we need to strengthen the antagonist muscle. Which is our glutes.

An exercise I get my clients to do as part of the warm up to engage the glutes is glute bridges. Depending on what level you are at, you may be able to use them as part of your main work out.

A glute bridge works you entire core with the emphasis on the glutes,hamstrings and erector spinae. Perform the exercise at a slow steady pace pausing briefly at the top and squeeze your glutes. Repeat for 10 to 15 reps.

A variation that is also great for a warm up is the frog bridge. I feel this one even more in my glutes and as a bonus I get a stretch in my hip flexors when I’m in that top position. It is done very much like a glute bridge except that your knees are spread apart while you do the exercise.

To advance a glute bridge it can be done one leg at a time or you can elevate your feet for a greater range of motion. And finally you can combine them, doing the single leg variation with your feet elevated.

Superman's are another great exercise for the posterior chain. Typically I’ll hold this one for time. For regressions you can just raise up either the front half of your body or the back half. It doesn't take a lot of weight to advance this move either a small dumbbell or a couple of books will make a big difference.

There is a band variation where you combine a Superman with a shoulder press and when you do this you will feel your lower back contracting harder inorder to counter the pressing movement.

If you have a bench at home you can us it to get a greater range of motion doing back hyper extensions and reverse hypers.

For the reverse hyperextension just lay with your belly on the bench having the edge of the bench at your waist then lower your legs until your feet almost touch the floor and raise them back up again for reps. You will feel this movement more in your glutes and hamstrings. You can use ankle weights to add resistance or a dumbbell.

To do hyperextensions just turn around and lay on the bench with your upper body hanging passed the bench again the edge of the bench should be just below where your waist bends.

I put my legs around the bench then hook my heals underneath. You may have to add some weight to the back side of the bench to counter balance. Especially if you are using some added resistance like a few books or a dumbbell.

For more exercises you can do at home to strengthen your glutes watch this video next. This way we can keep working out while having fun