Lower back pain is a very common issue in America, and can lead to missed days at work, impaired mobility and other serious problems. While factors even as simple as incorrect posture can cause low back pain, exercise is an effective way to prevent and treat it.
Good Mornings
According to the exercise and fitness website MyFit, Good Mornings are one of the best exercises for developing lower back strength. A stronger back is less likely to get strained or painful. Good Mornings are effective not just for your lower back, but for your hamstrings as well. To perform this exercise, rest a barbell across your shoulders, behind your head. Slowly bend at the waist, lowering yourself until your back is near parallel with the ground. Slowly reverse the motion; and repeat.
Hyperextensions
Personal trainer and bodybuilder Myron Mielke recommends hyperextensions because they specifically target your lower back. In addition, this exercise requires no additional weight, so the injury risk is low. To perform hyperextensions, lie face down on an inclined bench with your feet secured at the bottom. Bend at the waist as far as you can toward the ground before bringing your torso back to the upright position (parallel with the bench).
Deadlifts
According to bodybuilder Randy Herring, the deadlift is the "king of exercises" because it builds strength in your entire body, primarily your back. Deadlifts are performed with barbells and can also help you slim down because they burn a lot of calories. To perform a deadlift, stand behind a weighted barbell and squat down to pick it up with an overhand grip with both hands. Drive with your hips and bring your back away from the bar to raise it to about knee level before slowly lowering the weight.
Seated Row
The seated row is another effective exercise for building strength in your lower back, as well as your biceps. The seated row is performed on a bench with a cable attachment. Focus on remaining still and not using bodily momentum to move the weight.
Back Extension Machine
Another exercise recommended by MyFit is the back extension machine. This machine looks like a chair that is set up at an angle. Seat yourself comfortably and push backward, extending your back as far as you can. Slowly reverse the motion and repeat. This machine is helpful because you can add weight as your back strength improves.
Member Comments