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7 Best Lower Back Exercises

Strengthen your lower back for an injury-free body.

Looking to strengthen your lower back. Check out this list of 7 best lower back exercises shared by Max Posternak.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4.8 million subscribers.

It is important to do these best lower back exercises to prevent you from future injuries. However, if you’ve recently injured your back and are currently in pain, you need to give yourself some rest until you are fully healed. Otherwise, you might accentuate your pain and make things worse for you in the long run.

Best Lower Back Exercises

1. Hyperextension

Make sure you know how to set up this exercise properly. And although you can do this for partial reps, ideally you want to lower your body until you are almost vertical.

2. Kettlebells swing

Great for working your lumbar extensors.

3. Deadlift

The king movement for your lower body is also one of the best lower back exercises. “Keep in mind that this is a hip hinge movement. Many noobies think that you just muscle the weight up  with your lower back, but doing deadlifts that way is just a recipe for disaster,” Pasternak explains.

4. Back Squat

“The squat will also help you strengthen your glutes and weak glutes is a common cause for lower back pain,” Pasternak notes.

5. Bridges

This exercise can be performed using only your bodyweight or you can load up with a barbell and go for heavier lifts. Bridges is another exercise that targets mostly your glutes, but that help you strengthen your lower back.

6. Plank

plank Best Lower Back ExercisesSource: Thereza Kumazah / Pexels

While doing the plank, make sure you keep your spine neutral by looking down at one spot on the floor so the chances of hyperextending your spine are lessened. Hold the position for 60 seconds, but you can stop earlier if form is not perfect (hips sinking down, for example).

7. Side plank

Similar to the plank, try to hold the position for 60 seconds, but stop before your posture is not perfectly aligned.

VIDEO – Best Lower Back Exercises

Read More: The Easiest Way to Fix Lower Back Pain

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