Top 5 Exercises To Build Strong Lower Back
Top 5 exercises that will ensure that you will build a strong lower back pain. Include these exercises in your workout routine to get rid of lower back pain..!!
Hey, everyone, I hope everyone is crushing their fitness goals and if not then start doing small things to make it big and promising.
Well, today’s topic is a very important one which everybody faces somewhere in their lifetime & that is LOWER BACK ISSUES.
Now we live in a world where everyone just sits’s for hours nonstop as they need to work at their jobs and complete their work.
This is the main reason why people have lower back pain, herniated disks issues and much more.
Your lower back becomes weak because you sit for hours and you start going into a posterior pelvic tilt position.
The weak lower back makes it difficult for you to move swiftly and to do any functional movements such as picking heavy objects from the floor and if your lower back is weak then it might succumb to injury if you try to lift any heavy object without a perfect technique.
So let’s first understand the muscles that comprise your lower back.
Your lower back is known as erector spine the Christmas tree that you see in a lower back region. And as a tree is supported with a strong wood support your erector spine are also a rod-like shaped structure that supports your mid back as well as your thoracic spine.
The function of your lower back muscles is to support your spinal cord without injury during extensions, bend down & twisting.
Now these movements of extension, bending down or twisting motions use different muscle fibers as different forces act during different movements.
For example when you bend down to pick up something your erector muscles go under tensile load in the upper muscle fibers while the lower muscle fibers go under compression which protects your vertebras.
And when you twist sideways or move your legs in the sideways direction you put a shear load on your erectors.
So our main reason to train lower back muscles is to be able to do those movements efficiently.
Well, most people go to the gym and directly start working out the muscles that are not used as frequently as the muscles that work from the time you wake up until the time you go to bed.
Working your arms is not to that extent necessary than working your back muscles and or leg muscles because you use you back to keep your posture erect and you use your legs to run or to pick up any object.
So I want to tell you the benefits of strong lower back and after these, I will tell you the exercises that you need to be doing to make those muscles strong.
- Protect your spine while running or doing any physical exercise.
- Your posture remains erect.
- You look confident as you are able to remain up straight.
- If you are a strength athlete then you can maximize your weight lifting potential.
- Overall fitness increases and during older age it will help you prevent any lower back issues due to walking or falling down.
Now the exercises that you need to perform to build a thick and strong lower back are as follows:
This an overrated exercise that no one performs. they just focus on deadlifts, squats, barbell rows and they think that these will make their lower back strong,
However, this is true to some extent that doing deadlifts and squats will build great lower back muscles but what about a person that already has lower back issues and if he tries to deadlift or squat he might end up injuring himself. Trust me I have gone through this problem.
So you might be thinking about the rep range. Well, lower back muscles are very strong and have very high endurance.
So you need to perform bout low reps with heavy weight to build strength and high reps to build endurance.
Focus on doing 5 sets of 5 reps with a weight that is 90 % of your one rep max(don’t worry I will explain it to you in later articles) or simply with the weight that only allows you to do not more than 5 reps.
Now to build endurance you need to do at least 5 sets will lower weight in hand that allows you to go till failure. This will have you build great endurance.
Now many people make a mistake of not doing the exercise correctly they just come half way up and don’t lock out at the top. So if you want to reap all the benefits of this exercise you need to do a full range of motion.
- Good mornings:
Good mornings as the name suggests is done by extending your torso to the point where your back remains straight and doesn’t lose that posture.
This exercise is done with a barbell in a sitting position or standing. This exercise not only develops your erector muscles but also stretches and strengthens your hamstrings and glutes too.
This exercise can also be performed as per your fitness goal. If you want to sit for longer time durations to work than doing high rep stuff will be more helpful.
For athletes that want to build bigger lifts need to do both high reps as well as low rep stuff.
This exercise should be done after working out your back or legs as an ending exercise.
You need to take care of the range of motion while doing this exercise. If you have tight hamstrings than you will not be able to do a full range of motion as soon as you start doing this exercise, it will take some time to reach your torso parallel to the ground.
So don’t try to reach parallel to the ground by rounding your back which will nullify the effect of the exercise.
- Rack pulls:
This exercise is a great exercise for those who have weak lower back and those who cannot perform deadlifts from the floor. This exercise will build strong lower as well as other back muscles.
You can overload the bar with weights on this exercise because you have to perform a short range of motion, however, you need to keep your back straight to have a great impact on your lower back.
This exercise is also a great way to build strength. This exercise needs to be done for lower reps with heavy weights to get all the benefits.
You can perform rack pulls on a hammer strength machine or you can put blocks below the weights to give you same elevation.
- Farmers walk:
Well, this exercise is an underrated exercise as almost no one performs this exercise in the gym.
This exercise can be performed with dumbbells or with a trap bar having plates on.
You simply need to hold dumbbells and walk as far as you can without losing posture that should be erect.
This exercise will help you strengthen the transverse muscles of your lower back. This exercise also builds great overall back muscles and glutes too.
This exercise is also performed with heavy weights that you can handle while walking.
This exercise will also increase strength and endurance of your forearms and biceps.
I would like to share a video from youtube – ScottHermanFitness
Scott has shared the exact way to farmers walk and I found it worth sharing it..!!
You can also find the other exercises videos on ScottHermanfitness youtube channel.
- Romanian deadlifts:
This deadlift is performed by focusing on stretching your hamstrings and strengthening your lower back without focusing of deadlifting from the floor.
This exercise is also to be done with 60-70% of your one rep max. You need to focus on the form of the exercise rather than on the weight on the bar.
They are similar to deadlifts that are performed from the floor as the sole purpose is to strengthen your lower back muscles and to loosen your tight hamstring muscles.
Actually, if you want to build a bigger deadlift then you first need to perform Romanian deadlifts so that your lower back becomes strong and you can take a correct position to deadlift.
Well, these are main five exercises that you can perform to build a strong and functional lower back so that even if you have a job where you sit for hours you don’t face any lower back issues.
Well, this is it for this blog post. I hope now that you will not face any issues regarding your lower back.
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