A weak lower back can limit the results you get from weight training workouts. In the worst case, weak lower back muscles (called "erector spinae") can cause chronic back pain. Tight hip flexors, hamstrings and upper abdominals, plus weak lower abdominals usually accompany weak lower back muscles, so address these issues in your lower back training program. Do the following progression of exercises, moving on to the next exercise only when you can complete three sets of 20 repetitions of your current exercise without soreness.
Step 1
Practice the Superman exercise. The Superman is a beginner's lower back exercise that can be performed anywhere. Lie face-down with your hands extended above the head. Raise the legs, face and arms a few inches off the floor. Hold this position for about five seconds, imagining yourself flying through the air like Superman, then slowly return to the starting position. Begin with two sets of 10 repetitions.
Step 2
Adjust a back extension bench to below your hipbones so it won't impede your range of motion. Stand or lie on the bench so that you are facing the floor and let your torso drop forward until you feel a slight stretch in your hamstrings. Tighten your butt muscles to lift your trunk until your body is perfectly straight. Hold at the top of the movement for a second before returning to the starting position. Begin with two sets of as many repetitions as you can do.
Step 3
To do a "good morning," hold an unloaded barbell behind your shoulders (not your neck) as you would when doing a squat. Keeping your legs straight, bow by bending at the hips and sticking your bum out until your torso is parallel to the floor. Without letting your hips wobble, slowly raise your torso until you are standing erect again. Be conservative adding weights to the bar (see "Tips" section).
Step 4
After your workout, stretch your lower back in what yogis call "child's pose." Kneel on the floor with your bottom hovering above your heels and reach for the floor as if you were doing a kowtow. Without moving your hands, slowly settle your rear until it rests on your heels. Hold the stretch for at least 30 seconds.
Tips and Warnings
- Be conservative when choosing weights for "good mornings." Lift only as much as you can without compromising form. Adding too much weight to a "good morning" compromises form, which strengthens the wrong muscles. Don't wear a weightlifting belt if your goal is to strengthen your lower back. A belt immobilizes the lower spine and its surrounding muscles. Instead, reduce the weight and concentrate on form.
- If you are beginning a low-back strengthening program because you have chronic back pain, get a physical therapist's clearance to rule out other conditions that may be aggravated by putting load on your lower back. Stop doing lower back exercises immediately and see a doctor if you experience pain that is not muscle soreness or does not dissipate after a few days. Don't hyperextend (arch your back) when doing back extensions. Use collars to keep plates from sliding off the barbell.
Things You'll Need
- Inclined or horizontal back extension bench (sometimes called "Roman chair")
- Barbell and weighted plates
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