When it comes to functional strength training, the lower back is one of the most important areas of the body. Because so many of us suffer from lower back problems as we age, it is important to develop and maintain a solid muscular foundation in the spinal erectors. Luckily, the most effective lower back exercises do not require advanced knowledge or expensive equipment. For a head start on building a durable lower back, familiarize yourself with some basic exercises, but first consult your physician to make sure you have no limitations.
Deadlift
Although the deadlift works a variety of different muscle groups, it is one of the oldest and most effective lower back exercises. To perform the deadlift, start by positioning yourself over the barbell. Bend at the knees and hips until you can grasp the barbell with both hands and a straight back.
Grasp the barbell with a double overhand or mixed grip. Pushing through your heels, use your lower back and leg muscles to drive the weight upward until you're standing straight. During this step, it is crucial that you maintain a straight back, as allowing your back to become rounded could cause injury. At the top of the movement, pause, then lower the barbell to the ground in a controlled motion.
Barbell Hyperextension
The barbell hyperextension is designed to target the lower back by restricting movement throughout the lower body, with the exception of the hips. To perform the barbell hyperextension, you will require a hyperextension stand, available in most gyms.
Start by positioning your thighs atop the main pad and bracing your heels against the foot brace. Lean forward at the hips so your torso is perpendicular to the floor, and have a training partner place the barbell behind your neck. Grasp the barbell with both hands.
Using the muscles in your lower back, raise your torso along a comfortable arc until your torso forms a straight line with your legs. Pause, then lower your torso to the starting position in a controlled motion.
Bent Knee Good-Morning
The bent knee good morning is a fairly obscure exercise by most standards, but it is one of the best for isolating resistance on the lower back. To perform it, start by standing straight and placing a barbell across your back, just as you would for a squat. Grasp the bar on both sides, then lower your shoulders as far as you can in a controlled motion, bending slightly at the knees but primarily at the hips.
Move especially slowly on your first attempt to ensure that you remain balanced. Once your back is as close to parallel to the floor as possible, pause and then use the muscles in your lower back to power your shoulders back into the starting position.
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