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The Best Lower Back Exercises at Home

by
author image James Neel
James Neel is a writer, entrepreneur, fitness enthusiast and certified personal trainer. He has worked in the fitness industry for many years and has a passion for sharing his knowledge with others. His college education consists of degrees in business and kinesiology.
The Best Lower Back Exercises at Home
The Best Lower Back Exercises at Home Photo Credit Laura Drilling/Demand Media

The lower back is deprived in many fitness routines despite it being an important muscle group. A strong lower back promotes good posture and helps protect the spine from injury. Even if you do not have gym membership or do not have the time to go to a gym, some of the most effective lower back exercises can still be performed in the comfort of your own home.

Seated Bent-Over Stretch

The Best Lower Back Exercises at Home
Photo Credit Laura Drilling/Demand Media

Lower back stretches are very effective at promoting good posture and increasing mobility. The seated bent-over stretch can be performed with nothing but a chair. First sit on a chair with your feet flat against the ground, wider than shoulder-width apart and toes pointed forward. Bend over and position your shoulders between your knees. Reach to the floor directly under your chair as far back as possible. Hold this position for 20 to 30 seconds.

Bridge

The Best Lower Back Exercises at Home
Photo Credit Laura Drilling/Demand Media

The bridge is very effective at targeting your lower back. It also incorporates your core, glutes and hamstrings. First, lie on carpet or a padded mat with your back and feet flat against the floor. With your knees bent, slowly raise your hips until your knees and shoulders are directly in line with each other. As you raise your hips, squeeze your abs and glutes. Your shoulders and head should stay relaxed. Refrain from head or neck movements to avoid a neck strain. Hold this position for two seconds. Do 10 to 15 repetitions.

Quadruped

The Best Lower Back Exercises at Home
Photo Credit Laura Drilling/Demand Media

The quadruped targets your hips, core and shoulders. With carpet or a padded mat underneath you, begin on all fours. Keep your back straight. Lift one arm, and lift and extend your opposite leg so together they form a straight line. Slowly lower your leg and arm back to the starting position. Immediately perform the same motion with your opposite leg and arm. Complete 20 to 30 reps.

Superman

The Best Lower Back Exercises at Home
Photo Credit Laura Drilling/Demand Media

The superman is a very straightforward and relatively easy-to-master lower back exercise. It, also, strengthens the hips, glutes and shoulders. First lay on carpet or a padded mat with your stomach flat against the floor. Raise both arms and legs simultaneously. Hyper-extend your spine so your chest lifts off the ground. Hold this position for two seconds. Slowly return to the starting position. Complete 10 to 15 reps.

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