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10 Best Exercises to Strengthen the Lower Back and Spine

10 Best Exercises to Strengthen the Lower Back and Spine

1. Symptoms and Causes of Lower Back Pain

Back pain is something very common among people in their mid-twenties and beyond. If you don’t get it treated at the early stages, it may get worse and become a more serious problem.

Living in this era where technology has taken over the world, we spend most of our time working and sitting in offices. This is one such reason that minor or intense lower back or spine pain occurs, especially at older ages.

Some of the most common causes are:

  • Heavy lifting
  • Mental stress
  • Twisted spine
  • Constant slouching
  • Bad posture
  •  Cigarettes
  • Obesity
  • Jobs requiring a lot of physical exertion

2. Strengthening the Lower Back and Spine

Exercising can lessen the chances of lower back stiffness, aches, or disorders. It can strengthen the spine, lower back, and other muscles. It has been discovered by researchers of the Trusted Source that exercising the lower back can help minimize discomfort and improve recovery.

3. Lower Back Pain Prevention Tips

For more low back pain prevention, try the following suggestions:

  • If you are on your feet all day, choose comfy, low-heeled shoes.
  • When sitting in a chair, don't slouch.
  • Ensure that work surfaces are at a comfortable height, whether at home or at work.
  • Warm up and stretch before engaging in any strenuous physical activity.
  • Lifting objects that are too heavy should be avoided.
  • Maintain a healthy lifestyle, quit smoking, and lose excess weight.

4. Lower Back and Spine Exercising Benefits

Lower back stretching and exercises are designed to strengthen the spinal cord and backbone. Standing tall requires a strong core to support the entire body. Lower back exercises consist of the majority of sitting, stretching, and standing positions that help in the development of core strength and improved body posture.

Lower back and spine exercises also improve awareness, allowing you to respond rapidly to slumping or slouching by adjusting your posture. Poses require stretching of the muscles which develop muscle flexibility. It eventually relieves stiffness and allows you to move more freely, eventually getting rid of chronic pain.

5. Stretching and Strengthening

When you stretch your back muscles and do strength exercises, your muscles become more flexible. When the spine is under a great deal of stress, your increased flexibility can help alleviate lower back pain.

In the United States, the yearly expense of lower back pain is more than $50 billion. This is the most common health issue that results in people being absent from work. Chronic back pain can be treated in a number of ways. To heal back pain, stretching your lower back and spine can be done in many ways.

6. 10 Most Effective Exercises to Strengthen Back Pain

These stretches and exercises can help you strengthen your backbone:

6.1. Straight Leg Raise

Straight Leg Raise

  • Lie on your back and bend your left leg upward.
  • Straighten your right leg completely.
  • Raise your right leg slowly to about a 90-degree angle.
  • Keep the leg firmly locked.
  • Hold for 5-10 seconds.
  • Gradually lower yourself to a straight resting position.

6.2. Knee to Chest Stretch

Knee to Chest Stretch

  • Lie down straight.
  • Bring your right knee to your chest.
  • Keep a tight grip around your knee with your arms.
  • Hold for 5-10 seconds.
  • Repeat on the left side

6.3. Lower Back Rotational Stretch

Lower Back Rotational Stretch

  • Lie straight on the floor.
  • Bend your knees but keep your feet straight on the ground.
  • Stretch your arms straight on the ground.
  • Gently bend both knees on one side, then the other.
  • Hold 5-8 seconds each.

6.4. Wall Squats

Wall Squats

  • Sit with your back flat against the wall.
  • Keep your feet on the floor.
  • Sit about two feet away from the wall.
  • Slide down into a squat to a 90-degree angle.
  • Position your knees directly above your ankles.
  • Stay in this position while tightening your ab muscles.
  • Hold for 10-20 seconds.

6.5. Cat Stretch

Cat Stretch

  • Put both hands and knees on the floor, with the knees and hip spread apart at width distance.
  • Pull your core up towards the spine as you arch your back.
  • Allow the muscles to slowly relax and the abdomen to fall toward the floor.
  • Return to your initial starting position.
  • Repeat 4-5 times.

6.6. Bridge


  • Lie on the floor and bend your legs so only your upper torso is touching the floor.
  • Place your heels firmly on the ground.
  • Squeeze your glutes together
  • Raise your hips until they form a single, straight line between your shoulders, hips, and knees.
  • Hold up for 8-10 seconds.
  •  Slowly get back into a relaxing position and rest for about 10-15 seconds
  •  Repeat 8-10 times.

6.7. Swan Dive

Swan Dive

  • Keep your elbows parallel and bent.
  • Lie facedown on the floor with your hands flat on the floor and aligned with your shoulders.
  • Start with your core engaged, your abs pulled in and up, and stretch the lower back.
  • Straighten your legs to the point where your hamstrings and glutes are engaged.
  • Lift your head, chest, and ribs as high as your body will allow without stretching.
  • Return to the mat by exhaling and stretching your torso.
  • Repeat 6-8 times.

6.8. Plank


  • Begin by kneeling on your forearms and knees.
  • Clench your abs so that your core is engaged, then return one leg to a straight position before moving on to the other.
  • Hold the position for 30 seconds to one minute.
  • Repeat 3-5 times.

6.9. Superman


  • Lie on your stomach.
  • Straighten your arms above your head.
  • Lift your arms and legs toward the ceiling while keeping your head in a neutral position and looking down at the floor.
  • Stretch your hands and feet as if reaching as far away from your body as possible.
  • Repeat 10 times, holding the pose for 3-5 seconds each time.

6.10. Crunch


  • Lie down straight. Place your feet apart at hip-width on the floor.
  • Place your arms over your chest while bending your knees.
  • Inhale while contracting your abs.
  • Exhale and raise your arms and shoulders while keeping your head and neck relaxed.
  • Inhale and return to the resting position.
  • Repeat 8-10 times.

7. Takeaways

Our findings imply that stretching and exercising are both effective and safe options for adults who want to try physical exercise to address moderate lower back pain.

If you are suffering from severe lower back pain, consult a physician before starting any exercise routine.

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