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5 Exercises for a Strong Lower Back

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Health is wealth. Proverbially, and metaphorically. It is strange how I never realised the far-reaching implications of this tiny sentence. It was only recently when I got bored and let my thoughts free that I understood it. Fitness models and influencers realised this a long time ago. By the way, if you are looking for the top Instagram fitness models to follow, visit this list of the top 10 fitness models. 

Now, getting back, I was saying that a healthy lifestyle is essential for a happy life. With corporate culture and office jobs increasing in quantity and prevalence every day, the part of our body which suffers the most is our back. More specifically, the lower back. Lower back exercises are essential for improving your muscle support and posture. 

If you are looking for a few exercises for your lower back, look no further. We have you covered with the top five of them. If you have trouble understanding them here, you can download fitness apps on your phones. The best fitness apps come with video tutorials, descriptions, and other such goodies, and will certainly help you as much as this article.


Do you know the scientific way of saying buttocks? The next time you want to impress your nerdy friend, call it “Gluteus maximus”, which is the name of the large muscles in your buttocks. Bridges are the perfect way to exercise these muscles since they are engaged upon movement of the hips. Thus, sitting in a chair for a long time directly affects these muscles.

That is bad. These muscles are one of the most important ones in the human body and you need to keep them strong since they support your lower back. Thus, if you are looking for a quick lower back exercise, start with bridges.

Leg raises

Note that I am not talking about just standing on one leg. No. If you wish to improve your lower back, lie down on your side, and raise the leg that is opposite to the ground. Raising your legs to the side engages the hip abductor muscles of your body.

The reason they are important for your lower back is because weak hip abductors can affect balance and stability. The lack of these two abilities leads to back pain. These leg raises are a quick exercise that you can do even while you are lying down.

Partial crunches

These are exactly what they sound like. You start with your basic crunch. But you stop quite quickly. Partial crunches can immensely improve your lower back if you do them right. Ensure that you do not exert yourself, though. Crunches can cause severe back pain if performed incorrectly.

For a partial crunch, never lead with your elbows. And do not use your arms to lift your neck off the floor. Once you have started rising, stop just before your upper back loses touch from the ground. Keep your lower back, feet, and tailbone firmly planted. Once you are in the air, stay for a second and then lower down gradually. Do not rush into it.

Cat stretches

Yoga lover? Then you already know what I am talking about. If not, then this is exactly what it sounds like. The cat stretch lengthens your spine and eases tension from your muscles. 

To perform it correctly, get onto your hands and knees, and place the latter hip-width apart from each other. Now, arch your back and pull your belly button towards the spine. Then, slowly relax your muscles and let your abdomen sag. For an optimum experience, repeat this exercise 3-5 times and perform it two times a day.

Exercise regularly

Three muscles run along your spine. They all have three major functions: help maintain an upright position, support your spine and pelvic bones, and finally, allow arching your back. Let us forget about two of them and talk about the back extensor. 

Now, remember, not every lower back exercise seems directly connected to it. But that is okay. The human body is a wonderfully weird creation. So, trust me when I say this: the Superman exercise to strengthen your back extensor is great for your lower back. 


Reading stuff on the internet is well and good. But in matters of your health, never overexert yourself. It is natural for you to feel slight pain after exercising. That only means you are doing it right. 

However, if the pain increases rapidly, is sharp, or you can see swelling somewhere, stop exercising. Once you have recovered, talk with a qualified doctor or physiotherapist about exercises that suit you well.

As always, let us know what you think in the comments below. Happy exercising.

Tommy Williamson did his degree in psychology at the University of Edinburgh. He has an ongoing interest in mental health and well-being.

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