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%Begin 6 Best Lower Back Exercises for Beginners &times; Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject &amp; ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Listicle <h1>6 Best Lower Back Exercises for Beginners</h1> By Divya Modified 14 Sep 2022 Follow Us Comment Share Lower back exercises play an important role in strengthening your back as well as alleviating back pain. (Image via Unsplash/ Liveology Yoga Magazine) Lower back exercises should ideally focus on all lower back muscles on both sides of the spine. This also applies to glutes and erector spinae.
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%Begin 6 Best Lower Back Exercises for Beginners × Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject & ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Listicle

6 Best Lower Back Exercises for Beginners

By Divya Modified 14 Sep 2022 Follow Us Comment Share Lower back exercises play an important role in strengthening your back as well as alleviating back pain. (Image via Unsplash/ Liveology Yoga Magazine) Lower back exercises should ideally focus on all lower back muscles on both sides of the spine. This also applies to glutes and erector spinae.
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Ella Rodriguez 2 minutes ago
A powerful, fit body is built on a strong lower back. The muscles in your lower back are some of the...
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A powerful, fit body is built on a strong lower back. The muscles in your lower back are some of the most crucial ones in your core.
Sophia Chen Member
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A powerful, fit body is built on a strong lower back. The muscles in your lower back are some of the most crucial ones in your core.
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Alexander Wang 2 minutes ago
It also emphasizes the need to perform a lower back workout. Keeping them strong helps lessen your c...
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Brandon Kumar 2 minutes ago
View this post on Instagram Instagram Post Having lower back discomfort probably makes you just want...
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It also emphasizes the need to perform a lower back workout. Keeping them strong helps lessen your chances of lower back problems.
Madison Singh Member
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It also emphasizes the need to perform a lower back workout. Keeping them strong helps lessen your chances of lower back problems.
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Sophia Chen 15 minutes ago
View this post on Instagram Instagram Post Having lower back discomfort probably makes you just want...
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Kevin Wang 5 minutes ago
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Best Lower Back Exercises to Keep You Fit

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View this post on Instagram Instagram Post Having lower back discomfort probably makes you just want to stay in bed because of the aches and the frequent crippling soreness that it causes. But according to research, performing strength, aerobics, and stretching lower back exercises two to three times per week can help prevent and reduce lower back pain.
Zoe Mueller Member
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View this post on Instagram Instagram Post Having lower back discomfort probably makes you just want to stay in bed because of the aches and the frequent crippling soreness that it causes. But according to research, performing strength, aerobics, and stretching lower back exercises two to three times per week can help prevent and reduce lower back pain.
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Sophie Martin 1 minutes ago
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Best Lower Back Exercises to Keep You Fit

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View this post on Instagram Instagram Post <h2>Best Lower Back Exercises to Keep You Fit</h2> The lower back can be strengthened, stabilized, and supported by exercises that are listed below: <h3>1 Bird-dog</h3> The gluteal muscles get a workout from the bird-dog. It is one of the best lower back exercises that strengthens the back extensor muscles which enable bending, standing, and lifting motions. Instructions: Starting on your hands and knees, place your shoulders directly over your hands and your hips directly over your knees.Extend your right arm straight out in front of you while contracting your core muscles.Hold this posture while maintaining your balance.Straighten out your left leg behind the torso by slowly raising it.Maintain this posture for 15 seconds.Slowly take a step back to your starting position, then repeat on the other side.
Natalie Lopez Member
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Best Lower Back Exercises to Keep You Fit

The lower back can be strengthened, stabilized, and supported by exercises that are listed below:

1 Bird-dog

The gluteal muscles get a workout from the bird-dog. It is one of the best lower back exercises that strengthens the back extensor muscles which enable bending, standing, and lifting motions. Instructions: Starting on your hands and knees, place your shoulders directly over your hands and your hips directly over your knees.Extend your right arm straight out in front of you while contracting your core muscles.Hold this posture while maintaining your balance.Straighten out your left leg behind the torso by slowly raising it.Maintain this posture for 15 seconds.Slowly take a step back to your starting position, then repeat on the other side.
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Chloe Santos 2 minutes ago

2 Supine twist

This lower back exercise aids in stretching your glutes, which can constric...
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<h3>2 Supine twist</h3> This lower back exercise aids in stretching your glutes, which can constrict when you have lower back discomfort and ultimately aggravate the pain. It also helps to extend your lower back. Instructions: Laying on your back with your knees bent and your feet flat on the floor is a good place to start.Set up a "T" with your arms outstretched.Roll both knees gently to one side while maintaining a flat back.Spend 20 to 30 seconds in this position, then bring your knees back to the middle and repeat on the opposite side.When you spin to each side, lay a pillow or stack of blankets under your knees if the stretch is too much for you.
Chloe Santos Moderator
access_time 18 minutes ago

2 Supine twist

This lower back exercise aids in stretching your glutes, which can constrict when you have lower back discomfort and ultimately aggravate the pain. It also helps to extend your lower back. Instructions: Laying on your back with your knees bent and your feet flat on the floor is a good place to start.Set up a "T" with your arms outstretched.Roll both knees gently to one side while maintaining a flat back.Spend 20 to 30 seconds in this position, then bring your knees back to the middle and repeat on the opposite side.When you spin to each side, lay a pillow or stack of blankets under your knees if the stretch is too much for you.
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Luna Park 8 minutes ago

3 Back extensions

One of the most well-known lower back exercises is certainly back extens...
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<h3>3 Back extensions</h3> One of the most well-known lower back exercises is certainly back extensions. They are effective at strengthening the muscles that run down your spine (the erector spinae). Your back can be straightened and rotated with the help of this muscle.
Lucas Martinez Moderator
access_time 21 minutes ago

3 Back extensions

One of the most well-known lower back exercises is certainly back extensions. They are effective at strengthening the muscles that run down your spine (the erector spinae). Your back can be straightened and rotated with the help of this muscle.
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Instructions: Lie on your stomach.Lift your chest while keeping your legs flat on the ground.You can support yourself by keeping your hands out in front of you, behind your head, or on the floor.For a harder workout, you can also lift your upper and lower body simultaneously. <h3>4 Cat-Cow stretch</h3> After doing this stretch, your lower back muscles will get stronger and feel better.
Andrew Wilson Member
access_time 24 minutes ago
Instructions: Lie on your stomach.Lift your chest while keeping your legs flat on the ground.You can support yourself by keeping your hands out in front of you, behind your head, or on the floor.For a harder workout, you can also lift your upper and lower body simultaneously.

4 Cat-Cow stretch

After doing this stretch, your lower back muscles will get stronger and feel better.
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You can loosen your muscles by performing this lower back exercise both at night and in the morning. Instructions: Kneel on the ground with your hands, feet, and shoulders hip-distance apart.Slowly arch your back and lift your abdomen to the ceiling.Gently relax your back and abdomen towards the floor, pushing even further by drawing your shoulders back and focusing upwards towards the ceiling.Repeat the process from the beginning. <h3>5 Forearm plank</h3> By strengthening the muscles around your lower back, this plank variation will help relieve some of the pressure on it.
Lily Watson Moderator
access_time 45 minutes ago
You can loosen your muscles by performing this lower back exercise both at night and in the morning. Instructions: Kneel on the ground with your hands, feet, and shoulders hip-distance apart.Slowly arch your back and lift your abdomen to the ceiling.Gently relax your back and abdomen towards the floor, pushing even further by drawing your shoulders back and focusing upwards towards the ceiling.Repeat the process from the beginning.

5 Forearm plank

By strengthening the muscles around your lower back, this plank variation will help relieve some of the pressure on it.
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Lucas Martinez 39 minutes ago
Instructions: To perform a forearm plank, place your forearms on the mat beneath your shoulders whil...
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Sebastian Silva 42 minutes ago
Your lower body is raised by using your back muscles, as opposed to your upper body. This lower back...
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Instructions: To perform a forearm plank, place your forearms on the mat beneath your shoulders while still in the top push-up position.Depending on how your shoulders feel, you can either bring your forearms parallel to one another or interlace your hands.Activate your core while kicking through the heels.Hold the stance for at least 30 seconds, working your way up to 1 minute. <h3>6 Reverse extension on the ball</h3> The lower back can be worked in a novel way with this exercise.
James Smith Moderator
access_time 40 minutes ago
Instructions: To perform a forearm plank, place your forearms on the mat beneath your shoulders while still in the top push-up position.Depending on how your shoulders feel, you can either bring your forearms parallel to one another or interlace your hands.Activate your core while kicking through the heels.Hold the stance for at least 30 seconds, working your way up to 1 minute.

6 Reverse extension on the ball

The lower back can be worked in a novel way with this exercise.
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Your lower body is raised by using your back muscles, as opposed to your upper body. This lower back exercise not only strengthens your back but also your glutes and hamstrings. Instructions: Lie with your stomach on the ball and your legs straight with toes touching the ground.When the ball is under your hips, roll forward on it.Lift your legs while keeping them straight up till your body is in a horizontal line.Rolling forward until your forearms are resting on the ground makes this workout more challenging.
Ella Rodriguez Member
access_time 55 minutes ago
Your lower body is raised by using your back muscles, as opposed to your upper body. This lower back exercise not only strengthens your back but also your glutes and hamstrings. Instructions: Lie with your stomach on the ball and your legs straight with toes touching the ground.When the ball is under your hips, roll forward on it.Lift your legs while keeping them straight up till your body is in a horizontal line.Rolling forward until your forearms are resting on the ground makes this workout more challenging.
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Wrapping Up

Lower back exercises play an important role in strengthening your back as well ...
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<h2>Wrapping Up</h2> Lower back exercises play an important role in strengthening your back as well as alleviating back pain. Try to incorporate these exercises into your daily routine. Poll : 0 votes Edited by Yash Singh &times; Feedback Thank You!
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Wrapping Up

Lower back exercises play an important role in strengthening your back as well as alleviating back pain. Try to incorporate these exercises into your daily routine. Poll : 0 votes Edited by Yash Singh × Feedback Thank You!
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