Lower Back Exercises
Your lower back (lumbar spine) supports your entire upper body and is involved in almost every movement you make. Lower back pain affects most adults at some point—often from weakness rather than overuse. This program builds the strength that protects and supports your spine.
Understanding the Lower Back
The lower back includes the lumbar spine vertebrae, supporting muscles (erector spinae, multifidus, quadratus lumborum), and the fascia that connects everything. These work together to provide stability and mobility.
Lower back pain often results from weakness, not strain. When supporting muscles are weak, the spine takes excessive load. Strengthening these muscles protects the spine and often eliminates pain.
Core strength is inseparable from lower back health. The abdominals, obliques, and back muscles work together as a unit to stabilize the spine.
Benefits of Lower Back Training
Pain Reduction
Strong muscles support and protect the spine.
Injury Prevention
Resilient lower back resists strain.
Better Posture
Strong spinal erectors maintain upright position.
Lifting Capacity
Safely lift heavier in daily life and training.
Athletic Performance
Power transfer between upper and lower body.
Daily Comfort
Less fatigue and discomfort from sitting or standing.
Program Overview
Who it's for: Anyone wanting to strengthen lower back or prevent pain
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
All Fours Squad Stretch
Safe spinal stabilization with anti-rotation.
Superman Push-up
Back extension strengthening.
Barbell Glute Bridge
Hip extension without spinal load.
Dead Bug
Core stability protecting the spine.
Barbell Good Morning
Hip hinge pattern for erector strength.
Weighted Front Plank
Complete core stability including lower back.
The Complete 2-3 days Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Strengthening Your Lower Back
- Start with bodyweight exercises and progress slowly.
- Never train through sharp or shooting pain.
- Include core exercises—they work together.
- Focus on control, not speed or load.
- Maintain neutral spine during all exercises.
- Consistency beats intensity for back health.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
Can I exercise with lower back pain?
Often yes—gentle strengthening frequently helps. Avoid exercises that increase pain, and consult a professional for severe or persistent pain.
Are deadlifts bad for lower back?
No—proper deadlifts strengthen the lower back. Bad form or too much weight too soon can cause problems. Progress gradually.
Should I stretch my lower back?
Gentle stretching can help, but strengthening is usually more important. Many back problems come from weakness, not tightness.
How do I know if pain is serious?
See a professional for pain that radiates down legs, causes numbness/tingling, or doesn't improve with rest. Most back pain resolves with proper training.
Is rest best for back pain?
Brief rest may help acute pain, but prolonged inactivity often makes things worse. Gentle movement and progressive strengthening usually work better.