Lower Back Strengthening Exercises

Exercises > Strengthening (Joints) > Lower Back Strengthening Exercises

The following lower back strengthening exercises are designed to improve the strength of the muscles of the lower back. You should discuss the suitability of these lower back strengthening exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the basic lower back strengthening exercises. Once these are too easy, add the intermediate lower back strengthening exercises. As your strength improves, the advanced back exercises can then be added to the intermediate program.

Lower Back Strengthening – Basic Exercises

To begin with, the following basic lower back strengthening exercises should be performed approximately 3 times daily. As your lower back strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Transversus Abdominus Retraining 

Slowly pull your belly button in "away from your belt line" and breathe normally. Your rib cage should remain relaxed and should not elevate during this process. You should be able to feel the muscle contracting if you press deeply 2cm in from the bony process at the front of your pelvis (figure 1). Practise holding this muscle at one third of a maximal contraction for as long as possible during everyday activity (e.g. when walking etc.) provided it is pain free. Repeat this back exercise 3 times daily.

Figure 1 – Transversus Abdominus Retraining

Opposite Arm Leg Raises 

Begin this lower back strengthening exercise lying on your stomach with your arms above your head as demonstrated (figure 2). Keeping your knee and elbow straight, slowly lift your opposite arm and leg tightening your lower back and bottom muscles. Hold for 2 seconds and then return to the starting position. Repeat this process with the other arm and leg. Perform 10 times on each side provided it is pain free.

Figure 2 – Opposite Arm Leg Raises (right arm, left leg)

Lower Back Strengthening – Intermediate Exercises

The following intermediate lower back strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your lower back strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or duration of the exercises provided they do not cause or increase pain.

Prone Hold 

Begin this lower back strengthening exercise propped up on your elbows and toes with your back straight as demonstrated (figure 3). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 3 – Prone Hold

Supermans 

Begin this lower back strengthening exercise lying on your stomach with your arms above your head as demonstrated (figure 4). Keeping your knees and elbows straight, slowly lift both arms and legs tightening your lower back and bottom muscles. Hold for 2 seconds and perform 3 sets of 10 repetitions provided it is pain free.

Figure 4 – Supermans

Side Holds 

Begin this lower back strengthening exercise propped up on one elbow and foot with your back straight as demonstrated (figure 5). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times on each side.

Figure 5 – Side Holds (left side)

Rotation Versus Resistance Band 

Begin this lower back strengthening exercise kneeling or standing with your back straight, holding a resistance band as demonstrated (figure 6). Slowly rotate your body keeping your arms and back straight. Perform 3 sets of 10 repetitions as far as possible provided it is pain free.

Figure 6 – Rotation vs. Resistance Band (left side)

Lower Back Strengthening – Advanced Exercises

The following advanced lower back strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your lower back strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Prone Hold on Swiss Ball 

Begin this lower back strengthening exercise with your feet on a Swiss ball, your hands on the floor, and your back straight as demonstrated (figure 7). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times. Once this is too easy, try maintaining the same position with one leg in the air as demonstrated and repeat on each side.

Figure 7 – Prone Hold on Swiss Ball (left leg)

Leg Lift over Swiss Ball 

Begin this lower back strengthening exercise lying over a Swiss ball as demonstrated (figure 8). Slowly lift your legs, keeping the Swiss ball still and your knees straight. Perform 3 sets of 10 repetitions provided it is pain free.

Figure 8 – Leg Lift over Swiss Ball

Roll Outs 

Begin this lower back strengthening exercise in kneeling with your back straight and your hands on a Swiss ball as demonstrated (figure 9). Slowly roll forwards, moving at your knees, keeping your back and arms straight. Slowly return to the start position. Perform 3 sets of 10 repetitions provided it is pain free.

Figure 9 – Roll Outs

Side Bends over Swiss Ball 

Begin this lower back strengthening exercise with your feet apart and against a wall and your hip and back resting on a Swiss ball as demonstrated (figure 10). Slowly perform a side bend keeping the Swiss ball as still as possible. Perform 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 10 – Side Bends over Swiss Ball

Side Bend with Rotation over Swiss Ball 

Begin this lower back strengthening exercise with your feet apart and against a wall and your hip and back resting on a Swiss ball. Your chest should be facing the ground as demonstrated (figure 11). Slowly perform a side bend, rotating your torso so your chest faces upwards as shown, keeping the Swiss ball as still as possible. Perform 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 11 – Side Bend with Rotation over Swiss Ball

Lower Back Extension over Swiss Ball 

Begin this lower back strengthening exercise with your feet against the wall and a Swiss ball between your thighs as demonstrated (figure 12). Keeping your back straight, slowly raise your back, keeping the Swiss ball still. Perform 3 sets of 10 repetitions provided it is pain free.

Figure 12 – Lower Back Extension over Swiss Ball

Physiotherapy Products for Lower Back Strengthening Exercises & Rehabilitation

• Resistance Band (For Strengthening Exercises)
• Massage Balls (For Self Massage)
• Foam Rollers (For Self Massage and Pilates Exercises)
• Swiss Balls
• Exercise Mats
• Back Braces
• Posture Supports
• McKenzie Treat Your Own Back Self Help Book

To purchase physiotherapy products to assist with lower back strengthening exercises and lower back rehabilitation click on one of the above links or visit the PhysioAdvisor Shop.

Other Back Exercises

• View Lower Back Stretches
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises

Find a Physio to assist with Lower Back Strengthening Exercises

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