How to Strengthen Lower Back Muscles

By eHow Sports & Fitness Editor

Work your lower back in a Roman chair

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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.

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Instructions

Difficulty: Moderate

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

Step1

One of the most efficient and safest ways to work your lower back is in a Roman chair. Enter the Roman chair so that your feet are comfortably secure at the bottom and your hips resting on the padded top part.

Step2

Your starting position should be standing up with your back straight, but since the chair is leaning forward, as will you.

Step3

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

Step4

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

Step5

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.

Step6

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.
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.

Comments

Anonymous said

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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.

Anonymous said

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on 1/15/2008 Work those abs with crunches (no trendy medicine ball stuff). Never favor one side of the back over the other. The human back is the probably the most fragile and immaturely developed structure in the mammal world. The lumbar area is the worst. Please see your chiropractor to assess your ability and safety for lower back development, and follow his or her regime strictly. Any extra strain or pain, stop at once, ending your gym session for at least that day. Call your chiropractor immediately. The key to lower back development- as all the rest- is safety, moderation, attention to form and speed and listening intently to your body. Backs are not meant to develop like arms, abs and quads. If your back is not right, your workout will be worthless.

Anonymous said

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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.

Anonymous said

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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.

Anonymous said

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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.

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