ActiveWorkoutsTop 3 lower back exercises to build a strong and functional torsoForge spinal erectors that a bowling ball could roll down on with these lower back exercisesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsTop 3 lower back exercises to build a strong and functional torsoForge spinal erectors that a bowling ball could roll down on with these lower back exercisesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Forge spinal erectors that a bowling ball could roll down on with these lower back exercises
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
The best defence is a good offence, as the adage goes, and if you’re suffering from niggling pain in your lower back, the best way to address the situation is to do lower back workouts. There are many lower back exercises to try but the three we’ll recommend here will help strengthen the torso the most.
Having a strong lower back can help you tackle a lot of health issues down the line. Naturally, you might also want to include thebest back exercisesandbest lats exercisesin your workout routine so your whole back is as strong as it can be; your future self will thank you for looking after the rear side of your upper body.
You can also try these sevenbodyweight exercises to ease back painor ahome workout for a strong backthat uses no equipment whatsoever (apart from a towel).
PLEASE NOTE:This article is not meant to be medical advice. Don’t try any exercises, lower back or otherwise, if you’re suffering from acute back pain or other medical conditions that might affect your workout performance. If you’re concerned, it’s best to talk to a medical professional first before you attempt any lower back workouts.
How do lower back muscles work?
To properly train a muscle, it’s always a good idea to understand both what it’s designed for and what your end goal is. Let’s address the latter first.
This article mainly focuses on how to train your lower back to boost your compound lifts (specifically the squat and deadlift). Why? Because being able to do these help gain strength, muscle and it can also help you feel better about your physique which is great for mental health.
That brings us on to what the lower back was actually designed for: to resist movement.
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3 reasons why you need a strong lower back
While we all knowthe benefits of having strong abs, we’re often guilty of ignoring their hard-working cousin the spinal erectors.
That’s a huge mistake because the lower back helps to stabilise the spine and lock it in place when you’re moving large weights. That means we should care about it for three main reasons:
Now, let’s get right into exercising!
Top 3 lower back exercises to build a strong and functional torso
1. GHD Back Extensions
Why should you try it:You’ll feel your glutes and spinal erectors far more on a GHD than a roman chair when performing unweighted extensions.
How to:Set up the foot and hip pads so that they’re in line with each other. Adjust the footpad so that the top of your hips are off the pad. This facilitates a greater range of motion without going into flexion. Maintain a neutral spine throughout the entire movement.
2. Good mornings
Why should you try it:This is my personal favourite exercise when it comes to strengthening the entire posterior chain. This, more than anything else, has done wonders for my deadlift.
3. 45 Degree Deadlift
Why should you try it:Deadlift extraordinaire Pete Rubish credits this exercise more than any other for building his 925-pound deadlift. You’ll see why after you’ve finished with your first set.
How to:The hip pad should cover the top of the hips. This will limit your range of movement and engage more of the lumbar spine as opposed to the hamstrings. Take an overhand grip on the barbell.
Best lower back exercises: Reps and sets
The reps and sets you’re looking for here are anywhere between 2 to 5 sets of anywhere between 8 to 20 reps. Always train your spinal erectors at the end of your lower body workout.
Repeat after me: “I am not an elite level powerlifter and therefore do not perform good mornings for less than eight reps”.
Unless you’re a seriously experienced lifter whose squat and deadlift are the envy of the gym and have performed the exercises above many times over then that statement applies to you. Training your lower back can go very south, very fast if you’re not careful.
The Equipment Needed To Build A Strong Torso
A good qualitybarbellandsquat rack. You should view these as an investment. Your future self will thank you for it.
Resistance bandsare essential if you’re only just beginning to train your lower back and can be used to overload the top of the movement.
If you want to load the good morning to a significant weight then it’s worth purchasing a safety squat or cambered barbell. They’ll also pay dividends in other movements.
The basic diet to build a strong lower back
I sincerely hope that you’re following a weight training program that places an emphasis onprogressively overloadingthecompound lifts. If that’s the case then your diet should follow the basic guidelines below:
Your diet should be built on a foundation of healthy whole foods and a balanced macronutrient intake that emphasises healthy protein sources.
You should be in a daily caloric surplus of between 200 and 500. Begin at the lower end of this range and increase when necessary.
The “dirty bulk” is not your friend.
Your protein intake should hover around the 1.5 grams per pound of lean bodyweight mark.
A balanced meal of protein, carbohydrates and fats within an hour of your workout will boost muscle gain and recovery.
Your spinal erectors are a relatively small muscle group and therefore don’t require any significant caloric supplementation when added to your lower body days.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
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