How to Strengthen the Lower Back With Exercises
The lower back is one of the more difficult parts of the body to strengthen because, when done incorrectly, back exercises can cause serious injury. Always lift the correct weight and maintain proper form when lifting with the lower back. A good way to strengthen the muscles of the lower back is not by targeting them directly, but by performing other exercises where the lower back is involved.
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Instructions
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Strengthening the lower back
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Use a rowing machine. Rowing involves the lower back. This can be a good warmup before back extensions.
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Perform back extensions on a day you're exercising the back using a back extension machine. There should be a placard on the machine describing how to perform this exercise. These should be done near the end of your workout, as the lower back trunk-supporting muscles will become fatigued. Two or three sets of 10-12 repetitions of this exercise are ideal.
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Super-set reverse leg lifts with exercise ball crunches. These should be done on a non-back day. To perform reverse leg lifts, lie with your lower chest/upper abdomen on an exercise ball and place your hands flat on the ground as if to do a push-up. Lift your legs by squeezing your glutes and lower back in a slow and controlled motion, and return to starting position.
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Perform squats on your leg day. Squats require the lower back to support the weight of the entire upper body. Be extremely careful during this exercise, as back injuries can result from using poor form.
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Perform good-mornings on your back day. Two sets of 8 are enough when used in conjunction with rowing and back extensions. Ask a gym staffer for a demonstration and explanation if you are unsure how to perform these exercises.
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Tips & Warnings
These exercises aren't all meant to be done on one day. Ask a trainer if you are unclear on the proper form for any exercise.
Maintain proper form to prevent injury. Some experts believe squats can be harmful to the knees, so avoid these if you have knee problems. Always have a spotter when using free weights.
