The 2 Best Exercises For A STRONGER Lower Back

Here are 2 simple ways (exercises you can do at home) to strengthen your lower back safely & effectively if you currently have lower back pain (or had back pain in the past). These are the best exercises to get your back stronger, while reducing pain or risk of injury.

It's important to understand: The muscles of the lower back specifically are endurance muscles... which means that HOLDS (ex: holding for time - 45-60 seconds or until tired) are much better than repetitions of a movement (ex: doing sets of 15-20 reps).

And remember, if you don't challenge the muscle enough (hold long enough to feel fatigued), then you won't see any impactful changes!

Disclaimer- Be sure this doesn't feel painful or yucky for you! If it does, then don't do it.

These are 2 very simple strengthening exercises that I have found to have the best results when training those muscles of the lower back (especially with folks who have/had lower back pain):

1a. Extension Hold (with an exercise ball). The key with this exercise is that you keep your shoulders, hips, and knees all in line... no need to hyper-extend. You'll feel it in your lower back, buttock/glutes, and hamstrings.

1b. A modification/alternate move would be an Extension Hold (on the floor with pillows). The pillows should be right along the belt line. Then, just hold your chest about 1-2 inches off the ground. This is a little harder than doing it with an exercise ball.

2. Squats (with a chair). This one is a bit more functional. The key with this exercise is to hold a weight or gallon of milk or even just your arms in front of you - since this makes the muscles in your back work even harder. I recommend using the chair as your target or point of reference to help with your form when doing the squat.

#drcharliejohnsonpt #backpainexercises #lowbackpainrelief #backpainrelief #strongback #lowbackstrength
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