How to Strengthen Lower Back Muscles

The back is composed of many different muscle groups. This exercise focuses on the lower part of your back muscles. Use proper form to avoid injury.

Difficulty: Moderate

Instructions

Things You'll Need:

• Home Gyms
• Athletic Socks
• Weight Benches
• Weight Belts
• Weight Lifting Gloves
• Sports Apparel & Shoes
• Health Club Memberships
• Bottled Water
• Plate Weights
• Weight Gain Products

1. Work your lower back using a Roman chair. The exercise is one of the most efficient and safe. Enter the Roman chair so that your feet are comfortably secure at the bottom and your hips resting on the padded top part.

2. Start by standing up or kneeling in position with your back straight, but since the chair is leaning forward, as will you.

3. Keep your arms behind your neck or crossed in front of your chest.

4. Begin bending forward at the hips, lowering your upper body towards the floor.

5. Stop once you get to about a 80-90 degree angle and then start to pull your upper body back up to the starting position by using your lower back muscles.

6. Do 3 sets of 10 to 12 repetitions of the exercise and make sure to focus on your lower back.

Tips & Warnings

• If you've had back problems, no matter how slight, see a physician or physical therapist before participating in any back exercise.
• Weight machines provide other exercises for building a stronger back. Contact a physical therapist or licensed personal trainer for exercises that work your upper and lower back.
• Warm-up or cool down and stretch properly before and after every workout.
• If you have a strong back and can do 12 reps with ease, grab a barbell weight of your choice and hold it towards your chest while doing the movements.
• If you use sloppy form you may injure your back so use proper technique.
• If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help:

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[Beavertalk]

on 2/4/2009 Good tips from your article and some of the readers too!

on 8/8/2006 One of the easiest ways to strengthen ones back is to sit on the floor with good posture for at least 15 minutes a day. One may increase the time as ones back muscles become stronger and it becomes easier. Chairs tend to weaken ones back because the back muscles do not have to work at keeping the torso upright.

on 11/22/2005 To get a strong back, work on your abs. They help support your back. Also, using a rowing machine helps work on your back muscles.

on 11/22/2005 Lie on a bed with your upper body (from hips up )hanging over the edge, onto the floor. A person should apply weight onto your legs while you lift your upper body from the floor to a horizontal position, repeat this a few times until you feel it working.

on 11/22/2005 Many clubs have an assisted pull-up machine. This machine allows you to perform the pull-up without having to lift your entire body weight.