How to strengthen your lower back at home with no equipment! Bodyweight exercises to strengthen and stabilize your lower back muscles while working on strength and mobility through your hip extensors. Led by a physical therapist!
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Lower back pain is, without a doubt, the most common condition that I treat as a physical therapist. In fact, it is predicted that eight out of 10 people will experience at least one significant bout of lower back pain in their lives.
Now it is important to understand that “lower back pain” is a description of a symptom – not a diagnosis. A good physical therapist will not only treat the back pain symptoms, but also prescribe exercises and stretches that will address the root cause of the problem so the back pain goes away forever.
Whenever a person with low back pain comes into my clinic, my mind always goes to two different areas: mobility and stability.
In your core, the muscles and joints that are primarily responsible for mobility and motion are your hips. Think about it – they are the second most mobile joint in the body and have many large, powerful muscles that attach to them and are responsible for movement.
On the other hand, your lower back should be a very stable structure. It needs to be strong to be stable enough to maintain good support during activity.
If your hips are not strong they will start to call upon your lower back to during performance of strength activities. As your back has to take a greater role of strength through motion, this often leads to pain.
The goal of any home back strengthening routine must include not only lumbar/core stabilization exercises, but hip extensor and glute strengthening as well.
That is the goal of the exercises I am presenting in this video today.
If you want to increase the strength of your lower back and decrease pain at home, the best approach is one that includes hip strengthening combined with lower back stabilization. The best exercises to strengthen your lower back at home are presented in this video.
The following five exercise are the best lower back strengthening exercises you can do at home with no equipment.
1. BRIDGES (2:41): Initiate motion from the hips while keeping the back stable. A great beginner exercise for anyone!
2. BRIDGES WITH KICK-OUT (3:47): Take stabilization next level by decreasing the stability of your support.
3. AIR SQUATS (4:55): Properly train a motion that we go through multiple times a day. Hip mobility and strength with back stability is the focus.
4. LUMBAR/GLUTE PULSES (PULSING I’S) (6:31): A little more aggressive, but very effective means of strengthening your lower back.
5. REVERSE GLUTE EXTENSION (8:28): Lots of motion with lots of resistance directly from gravity makes this a great exercise.
I hope you enjoyed this video and I hope these exercises help you out of some of the pain or discomfort that you may have been experiencing.
Please be sure to like this video if you found it helpful and consider subscribing if you’d like to see more health, fitness, and rehabilitation content from Tone and Tighten.
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