Lower Back Strength Exercises
Lower back pain can be debilitating. It can affect how we conduct our daily lives. Even the simple acts of walking, getting off a chair or out of bed can be very difficult.
According to the Australian Institute of Health and Wellness (AIHW), lower back pain afflicts 16% of the total population of Australia. Every year, lower back pain has cost Australians $1 Billion in terms of treatments and $8 Billion in productivity losses.
While the Australian government continues to look for new and effective treatments, exercise remains the cornerstone for reducing the incidence of lower back pain.
Why The Lower Back Is Vulnerable
The spine runs through the length of your back all the way up to the skull. Its primary function is to bend and twist which means your spine has to be flexible. The spine has to be kept stable in order to maintain an upright position.
A chain of bones called vertebrae protect the spine. Within each vertebra is a disk made of a jelly-like substance which acts as a cushion or shock absorber to the spine.
These disks are exposed to compression forces every time we sit, bend or twist. It is estimated that stress forces totaling close to 1,000 kilos are applied on the lower back every day.
How To Strengthen Your Lower Back
The most effective way to prevent lower back pain is through exercise. The back is made up of a large network of muscles from top to bottom that support the spine. The powerful gluteus and hamstring muscles also help the back muscles absorb and distribute compression forces away from the lumbar area.
The best exercises to strengthen your lower back are those that target the muscles in the following areas:
• Lumbar Region
• Trapezius
• Rear Deltoid Complex
• Trunk Area
• Gluteus and Lower Leg
These areas comprise your posterior chain. The exercises you choose should allow the following:
• Increase Resistance
• Enhance Mobility
• Improve Flexibility
The Deadlift has long been regarded as the best overall exercise for strengthening the lower back. However in this article, we included other exercises you can consider to strengthen the lower back.
This way, if you are already experiencing some pain and discomfort sitting down, you would have safer alternatives to include in your workout.
1. Rack Pulls
Rack Pulls is a variation of the Deadlift whereby you are working from an Effective Range of Motion (ERM) rather than the Full Range of Motion (FRM). In a Deadlift, the lower back strongly comes into play when the bar is at a level 8cm below your knees. This is where hip drive begins. Make sure to set the pins in the Power Rack at that level when setting up for Rack Pulls. This exercise also hits the traps, rear shoulders and requires strong and stable hips.
Recommended Volume: 5 sets x 5 reps
2. Romanian Deadlift
Romanian Deadlift emphasizes the lower back, gluteus and hamstring muscles. You should not go heavy on this exercise. The key is to perform reps in perfect form and under a controlled pace. Do not hyperextend your back at the top of Romanian Deadlift.
Recommended Volume: 3 sets x 10 reps
3. Barbell Hip Thrust
When you sit behind a computer screen for several hours a day, you are applying compression forces on your spine. Having strong hips is important to help distribute these forces away from your lower back. Barbell Hip Thrust is the best way to focus directly on developing hip strength, mobility and flexibility. Getting a good stretch at the bottom and a tight contraction at the top are keys to maximizing the benefits of Barbell Hip Thrust.
Recommended Volume: 3 sets x 5 reps
4. Trap Bar Squat
The use of the Trap Bar allows you to maintain a strong back position whereby the hips are higher than the knees. This position allows you to initiate the exercise with your legs instead of the lower back. It is safer for the lower back because you are pulling from the side and not in front as you would with the conventional Deadlift. Trap Bar Squat is great for strengthening the hips, glutes, hamstring, thighs and the abdominal muscles.
Recommended Volume: 4 sets x 10 reps
5. Dumbbell Swing
Dumbbell Swing uses hip drive to propel the dumbbell forward and up toward the shoulder area. This exercise strengthens the hip flexors, lower back, hamstrings, glutes, abs and the upper back. Dumbbell Swing is a great way to activate the hips and the muscles surrounding the lumbar area before doing any back exercise.
Recommended Volume: 2 sets x 15 reps
Rack Pulls and Romanian Deadlift should be performed only once per week but not in the same workout. A good approach would be to group these exercises into different workouts every week.
For example, Rack Pulls, Barbell Hip Thrust and Dumbbell Swing can be done in one workout and Trap Bar Squat, Romanian Deadlift and Dumbbell Swing in another workout, possibly during Leg Day.
Lastly, always remember to do static stretching after training your lower back. Improving flexibility and range of motion are also important in ensuring lower back health.
