5 Best Exercises for a Strong Lower Back (Guard Against Injury and Pain)

Bulletproof your body.

These 5 exercises for a strong lower back will help you to protect your body and prevent injury.

Best Exercises for a Strong Lower Back – The Cat Cow

A great flow when your body needs a break. Cat-Cow, or Chakravakasana, is a yoga pose that’s said to improve posture and balance — ideal for those with back pain.

The benefits of this synchronized breath movement will also help you relax and ease some of the day’s stress.

The Hollow Body Crunch

The hollow body hold is an intermediate to advanced level abdominal exercise that targets the muscles in your core.

Because of the force required to press the lower back into the floor, this exercise focuses on maximum tension through the abdominal muscles, making it an excellent move for athletes.


The Bridging exercise is a closed chain weight-bearing exercise.

It also increases muscular strength of the hip extensors and promotes trunk stability.

It is often prescribed for patients with back pain, and increases the activities of trunk stabilization muscles such as the internal oblique, external oblique, and erector spinae muscles.

Deadlift Benefits with Pat Vellner These 5 exercises for a strong lower back will help you to protect your body and prevent injury.Source: Photo Courtesy of CrossFit Inc

Individuals with back and hip pathologies are often taught to perform the bridging exercise in the crook-lying position, elevating the pelvis off the floor.

This exercise is particularly useful for facilitating pelvic motions and strengthening the low back and hip extensors, and it enhances motor control of the lumbo-pelvic region.

Quadruped Leg and Arm Raise / Bird Dog

The Bird Dog has been a popular core and spinal stabilization exercise for well over a decade. Made famous by low-back specialists and functional training experts Stuart McGill, Gray Cook and Mike Boyle, the Bird Dog has been shown to be an effective movement to reinforce proper spinal alignment and core recruitment.

Even if you’re unfamiliar with the name, you’ve more than likely performed it yourself or seen it performed at your local gym and fitness center. Performing the Bird Dog is quite simple.

Knee to Chest

That’s where the knees-to-chest stretch comes in.

Not only does it feel great in most instances, but it’s a wonderful way to restore flexibility in your low back muscles following an afternoon of gardening or housework or after a day at the computer.

But the knees-to-chest stretch is good for more than low-back muscle release.

As a range of motion exercise, in other words, a movement that increases your joint flexibility, the knees-to-chest stretch may help reduce stiffness associated with spinal arthritis and/or spinal stenosis.

For people who have osteoarthritis, range of motion exercises can help lubricate the joints, increase blood flow and deliver nutrients to the problem area.

Best Exercises for a Strong Lower Back – Video

Best Exercises for a Strong Lower Back – Timestamps

  • 4:05 The Cat Cow
  • 4:33 The Hollow Body Crunch
  • 5:26 Bridging
  • 6:01 Quadruped Leg and Arm Raise
  • 6:52 Knee to Chest

Check out more great advice from Calisthenic Movement.

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