How to Strengthen Your Lower Back

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A tight, tired lower back can benefit from basic strengthening techniques. Increase your lower back strength with the help of a fitness and nutrition educator in this free video.

Part of the Video Series: Fitness Advice
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Video Transcript

Hi, I'm Stacey Grant of Today, I want to talk to you about back strength. Do you find that sometimes your lower back is tight, weak or just tired? Well it could be that it's weak. Now if your doctor has told you otherwise or you have other back issues, it could be something more serious so talk to you physician first before doing any exercises for your back. But today we're going to work on gently strengthening your lower back. Okay, let's start. So I'll show you three different exercises each for your fitness level. We'll start off with beginner. You're going to hold each exercise for about 30 seconds at the most but ten seconds minimum. So the first stretch you'll do is your hand by your chest. You're going to slide your elbows forward. You're going to press the floor away with your elbows. It's a stretch and a strengthening exercise at the same time, alright? If you feel like you're an intermediate kind of person, a little bit stronger, you're going to go ahead and let go and hold, alright? Hold that for 10 to 30 seconds. Release it. Now if you're advanced, you're going to extend both arms ahead, forehead towards the mat. You're going to lift your upper body and arms upward and gently lift your lower body up as well. So you're focusing on the small muscles of your lower back. Hold for 10 to 30 seconds and release it and that's it. So I'm Stacey Grant and this has been it for our back strength.


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