Alright, let’s be real—lower back pain is the absolute worst. Whether you’ve been glued to your chair all day, slouching like a question mark, or maybe just went a bit too hard at the gym doing who-knows-what, your lower back is probably yelling at you. The good news? You don’t have to just sit there and take it. Some solid exercises can actually help you build up that lower back, so it’s less “grandpa groan” and more “look at me, I can actually stand up straight.” Best Lower Back Workouts to Strengthen and Prevent Pain.
Here’s the lowdown on some killer lower back moves. And hey, don’t worry, you don’t need to be an Olympic lifter to get started.
1. Deadlifts
- What it hits: Lower back, hammies, glutes—pretty much your whole backside, plus your core.
- How to do it:
- Stand like you mean business, feet about shoulder-width apart, barbell chilling in front.
- Bend your knees and hips, grip that bar.
- Keep your back flat (seriously, don’t hunch), push through your heels, and stand up with the bar.
- Lower it back down like you’re setting down a sleeping baby.
- Pro-tip: Start light. No heroics. Keep it slow, keep that back straight.
2. Bird Dog
- What it hits: Lower back, core, glutes. Basically, all the stuff that helps you not fall over.
- How to do it:
- Get on all fours, like you’re about to chase a ball or something.
- Stick your right arm forward and your left leg back—like a dog pointing for a hunt, get it?
- Hold it a sec, then switch sides.
- Pro-tip: Don’t let your back sag or arch. Pretend you’ve got a cup of coffee balanced on your back.
3. Superman
- What it hits: Lower back, glutes, shoulders—superhero stuff.
- How to do it:
- Lie flat on your stomach.
- Reach your arms out in front, legs behind.
- Lift arms, chest, and legs up—like you’re flying through the air.
- Hold it for a few seconds, then chill.
- Pro-tip: Slow and steady, don’t yank yourself up like a cartoon.
Weight Loss Workouts for Women That Actually Work
4. Glute Bridges
- What it hits: Glutes, lower back, and hamstrings. The holy trinity of the backside.
- How to do it:
- On your back, knees bent, feet flat.
- Push through your heels, lift those hips as high as you can.
- Squeeze your butt at the top, then drop back down.
- Pro-tip: Tighten your core so your back doesn’t take all the heat.
5. Cat-Cow Stretch
- What it hits: Lower back, spine. Super good for loosening up.
- How to do it:
- All fours again.
- Inhale, arch your back (think “moo”).
- Exhale, round your spine (think “meow”).
- Pro-tip: Take it slow. Breathe deep. It’s yoga, not a race.
6. Back Extensions
- What it hits: Erector spinae (fancy word for your back muscles), glutes, hamstrings.
- How to do it:
- Use a stability ball or a back extension bench—whatever you’ve got.
- Bend forward at the hips, keep that back straight.
- Lift your torso until you’re lined up with your hips.
- Pro-tip: Don’t go overboard and bend backwards like a gymnast—just straight is enough.
7. Side Planks
- What it hits: Obliques, lower back, core—side abs, basically.
- How to do it:
- Lie on your side, elbow under shoulder.
- Lift your hips so your body’s in a straight line.
- Hold for as long as your soul allows, then switch sides.
- Pro-tip: Don’t let your hips droop. Imagine there’s hot lava under you. No sagging!
8. Hip Hinge Drill
- What it hits: Lower back, hammies, glutes—teaches your body how to bend properly.
- How to do it:
- Stand up, feet hip-width apart.
- Push your hips back, keep your back neutral (not arched, not rounded).
- Stand back up.
- Pro-tip: This one’s all about form. Nail it, and your back will thank you.
A Few Bonus Life Hacks for Your Back
- Seriously, pay attention to your posture—even when you’re just scrolling TikTok.
- Work your core. Abs aren’t just for summer—they help keep your spine in check.
- Don’t lift heavy stuff like a caveman. Bend at the hips, not the lower back.
- Stretch. Like, actually do it, not just say you will.
Real Talk:
If you want your back to stop whining every time you get out of bed, you gotta put in a bit of work. Do these a couple times a week—nothing crazy—and you’ll be amazed at how much stronger (and less creaky) you feel. Oh, and if your back’s already a mess? Warm up, take it easy, and maybe check with a pro before you go full beast mode. Your spine will thank you, trust me. Best Lower Back Workouts to Strengthen and Prevent Pain.
