Say Goodbye to Back Pain by Doing These Lower Back Workouts!

Lower Back Workout for Beginners

This is a reasonably easy lower back workout. It's great for those of you who are new to this. It's also great if you're trying to build up your muscles after coming back from an injury or a break from training.

Do this workout every second day or 2-3 times per week. It's important to give your muscles at least one days rest in between a workout. This allows time for the muscle fibers to recover and develop before you give them another pounding!

Exercise 2 - Invisible bed holds

Ah, finally, an exercise which resembles sleep! Only thing is, this is a bit more difficult. This exercise really gives you the burn. There will definitely be no sleeping here! If this exercise is too difficult, bring the swiss ball closer to the center of your back. In time it can work it's way towards your shoulders.

If you don't have a swiss ball, a chair or the edge of a bed will work. Just make sure that they have enough padding so that it doesn't hurt your back.

1. Get a swiss ball or exercise ball.
2. Put your feet up on a ledge
3. Rest your shoulders on the swiss ball
4. Pretend you're having a nap!
5. Make sure that you keep your hips straight and don't bend.
6. Hold for as long as possible.
7. Do between 2 and 3 sets.

Exercise 3 - Swiss ball raises

This is a very well known and effective lower back exercise. It is especially good for beginners. If they are too easy for you, try holding a weight in each hand.

Would you like to kill two birds with one stone? To work your glutes, squeeze them as hard as you can when you raise your upper body.

1. Get your swiss ball.
2. Set up is as seen in the picture example of this exercise.
3. Wedge your feet up against a wall.
4. Raise your body slowly upwards and squeeze your muscles at the top.
5. Lower down slowly.
6. Do 10-20 reps, or as many as you can manage.
7. Rest for 30 seconds between sets.
8. In total do 3-4 Sets.

Exercise 4 - Lower back twister

It's stretching time! Lower back workouts aren't the only solution to back pain, stretching this area can help too. Here's a stretch that we always do after our workouts. For more lower back stretches, click here.

This is a really effective lower back stretch. Don't be surprised if you hear a few clicks when you first start doing these. Doing lower back stretches for the first time might give your body a bit of a surprise!

1. Sit on the floor with your legs straight in front.
2. Bend one knee to a 90 degree angle.
3. Twist the opposite shoulder towards the bent knee.
4. Use your arm to gently pull yourself around.
5. Make sure your whole core turns, not just your shoulders.
6. Hold for 20+ seconds, then change sides.
7. Repeat 2-3 times.

Well done! That's the end of your quick lower back workout. Keep up the good work.

Advanced Lower Back Workout

This is a great lower back workout if you are really focusing on developing those lower back muscles. Trust us, this one will give you "the burn"! Do this regularly and you will see huge improvements.

Exercise 1 - Invisible bed holds with a weight

Yes, it's the sleep exercise again. Hmm, well, maybe not quite sleep... sleeping doesn't burn. This exercise is difficult, so if you can't hold the weight for long at first, that's okay. Use it for as long as possible and then go without.

If you don't have a swiss ball, a chair or the edge of a bed will work. Just make sure that they have enough padding so that it doesn't hurt your back.

1. Get a swiss ball or exercise ball.
2. Put your feet up on a ledge.
3. Rest your shoulders on the swiss ball.
4. Hold a medicine ball or weight on or above your tummy.
5. Pretend you're having a nap!
6. Make sure that you keep your hips straight and don't bend.
7. Hold for as long as possible.
8. Do between 2 and 3 sets.

Exercise 2 - Good mornings

This exercise can be pretty tough. It was made famous for being a great hamstring and glute builder. The great thing about it is that it also works your lower back really well. A few sets of these will really get you on the fast track to success.

Be very careful when you're doing these exercises. Make sure you keep your back straight. Don't over do the weight. Start off lightly and work your way up.

1. Hold a weight with both hands.
2. Stand up straight with you butt squeezed.
3. Bend at the hips
4. In a controlled movement lower the weight to the floor.
5. Make sure that you keep your back straight.
6. Lift to the start position in a controlled movement.
7. Repeat.

Exercise 3 - Hind leg raises

Another fantastic exercise that works the lower back. It also targets the glutes and hamstrings which is great for the time conscious. Do these in a slow controlled manner. Don't use force in this exercise. The more controlled you do it, the better.

1. Get onto your mat.
2. Position yourself on all fours.
3. Look towards the floor and try to keep your back as straight as possible.
4. Lift one leg about 10cm off the floor and breathe out.
5. This is the start position.
6. Now, raise your leg as high as is comfortable and breathe in.
7. Remember to keep your hips in alignment.
8. Hold it up there for about 1 second.
9. Lower it back down to the start position and breathe out.
10. Repeat the exercise.
11. Do 15-30 reps, or as many as you can manage.
12. Rest for 20-40 seconds and do another set.
13. In total do 3-4 Sets.

Exercise 4 - Lying lower back raises

To make this exercise more difficult you can hold a weight in each hand. Make sure you keep your movements controlled.

1. Lie on your yoga mat.
2. You can either hook your feet under something, or get somebody to hold your feet down.
3. Slowly raise yourself up. Don't use momentum, use your muscles.
4. Do this exercise slowly and controlled.
5. Hold at the top for about 1 second.
6. Slowly begin lowering yourself back down.
7. When you are about 5 cm above the ground, begin rising again.
8. Do about 15-30 reps, or as many as you can manage.
9. Rest for 30 seconds between sets.
10. In total do 2-4 Sets.

Exercise 4 - Superhero's

This is an isometric exercise which means that after the initial movement, the joint involved shouldn't move. These are really effective and are great for building up weak muscles and avoiding injury.

1. Lie face down on your mat.
2. Slowly raise yourself up. Don't use momentum, use your muscles.
3. Do this exercise slowly and controlled.
4. Hold at the top for about 10-30 seconds, or as long as you can.
5. Slowly begin lowering yourself back down.
6. Do 2 per set.
7. Rest for 30-40 seconds between sets.
8. In total do 2-4 Sets.

Exercise 4 - Lower Back Twister

This is a mild lower back stretch. It also stretches your upper back and neck. This is a great one to do because of its multiple target areas. For more lower back stretches, click here.

Note for the ladies: Please do not do this stretch if you are menstruating.

1. Get onto a yoga mat or something relatively soft.
2. Lie on your back.
3. Raise your feet and back all the way onto the floor behind you.
4. Support your back with your arms.
5. Hold for 20+ seconds.
6. Repeat this 2-3 times.