Beginner lower back workout: Strengthen your lower back with only 2 exercises

Strengthening your lower back is just as important as working on your abs. Many adults experience chronic back pain due to weak lower back muscles, and starting a routine can feel daunting if you're new to exercise or returning after a long break. Fitness experts Coach Milad and Ryan, creators of the Instagram account tailoredfitPT, share three straightforward exercises to improve lower back strength.

Before starting any routine, especially if you're pregnant, postpartum, or recovering from an injury, consult a qualified professional for personalized guidance. These exercises are designed to reduce discomfort and support spinal health by targeting the deep core muscles, glutes, and back muscles.

Equipment Needed

You will need a dumbbell or weight plate. If these arent available, a heavy book or a filled milk carton works as a substitute.

Single Leg Extensions

Begin by lying on your back with knees bent at 90 degrees in a tabletop position. Hold a dumbbell with both hands above your head and lift your head, neck, and shoulders off the floor. Engage your core and extend one leg outward. Pause, return to the starting position, and repeat with the other leg.

Pallof Press

This can be done with a cable machine at the gym or a resistance band at home. Start in a lunge position and slightly press your front knee outward to activate your glute medius. Hold the cable or band with both hands and press it straight out for 10-20 reps. If this feels too challenging, side plank leg raises are an alternative to work your obliques.

Why Lower Back Strength Matters

A strong lower back is crucial for overall core stability. The erector spinae and multifidus muscles, along with deep abdominal muscles, create a solid foundation for movement. This reduces the risk of injury during bending, twisting, or lifting. For those who sit frequently, strengthening the lower back helps counteract the negative effects of prolonged sitting and supports a healthy spine.

Functional fitness is enhanced through these exercises, as the lower back transfers force between your upper and lower body. Improved strength helps with posture, balance, and lifting safely, whether lifting weights or carrying children. For seniors, maintaining lower back strength supports long-term independence and mobility.

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Author: Sophia Brooks