Exercises for the lower back at home and in the gym

In the prevention and treatment of spinal osteochondrosis, systematic training in special therapeutic exercises is essential.

Before starting independent exercise therapy, you must consult with a specialist (neurologist, orthopedist-traumatologist, exercise therapy doctor).

You can do therapeutic exercises at any time of the day. It is very useful in the morning immediately after sleep to perform several exercises (for example: Ш 1,3,13,17,20 of the acute period), then do the morning toilet and continue doing the exercises according to the complex prescribed by the doctor and exercise therapy methodologist.

Clothing during exercise should be light, not restricting movement, but also not allowing hypothermia. The best option is a wool training suit.

Some of the exercises recommended to you are useful to perform during the working day (for example, exercise No. 1 of the training period - the period of remission).

REMINDER!

The appearance of pain during exercise is a signal to reduce the amplitude of the exercises, their intensity, or to completely stop doing them.

In order for therapeutic exercises to bring the greatest benefit, you should:

a) do exercises daily; b) perform the exercises diligently, at a slow pace, without arbitrarily distorting the form, speed and intensity of the exercises performed; c) do not hold your breath when performing exercises; d) periodically consult a doctor, without hiding your ailments from him.

Lower back muscles: location and structure

If we consider the structure of the muscles of the lower back, then first of all we should highlight the outer layer. This includes:

latissimus muscle (lower part);
thoracolumbar fascia.

However, deep muscles play a much larger role in the health of the area:

Iliocostal muscle.
Intertransverse muscles.
Rotator muscles.
Multifidus muscle.

All of them form the muscular corset of the lower back and are responsible for the functionality and health of the area.

Is it possible to pump up the muscles of the lower back?

The development of the muscles of the lower back and sacrum is considered mandatory for everyone who cares about their health and functionality in the future. Strengthening the area is also the first step in a strength sport before performing heavy compound movements (deadlifts, squats, etc.). For those who do not play sports, training the lower back and all the core muscles is also a must. This will allow you to efficiently perform any “life” movements, from getting out of bed and bending over, to being in a standing position.

If the question of whether an area can be pumped up is purely visual in nature, then such training is unlikely to be effective. The fact is that the entire area is covered by the latissimus muscle, which, even with a low percentage of fat, does not stand out as either massive or relief. Therefore, it is recommended to pump the muscles in the lower back only with the aim of increasing physical capabilities and stabilizing the area by creating a powerful muscle corset.

Why pump up your lower back?

The main reasons for the development and pumping of the lower back:

Prevention of protrusions and hernias.
Development of flexibility.
Training the functionality and endurance of muscles, the ability to maintain vertical and horizontal body positions for a long time.
Eliminates the "weak link" in most basic movements.
Preventing compression load on the spine in any exercises with axial load.
Balanced development of all back muscles (imbalance can cause serious negative consequences for the health of internal organs, spine, posture, and so on).

In general, the muscles in the back of the lower back play a key role in both sports and everyday life for every person. It is this area that largely determines the health of the spine and mobility, especially in adulthood. Therefore, the lower back should become the main object for pumping for every person.

A set of exercises to strengthen the lower back at home

You can pump up your back both in the gym and at home. Access to exercise equipment and equipment significantly increases the effectiveness of training, but to maintain muscle tone, it is enough to exercise at home.

Forward bends (no weight)

This is a beginner movement for anyone just starting to strengthen their lumbar region. Recommended even if there are problems to strengthen the muscle corset.

Technique:

Stand straight, feet shoulder-width apart, arms crossed over your chest.
Lean forward as low as possible while keeping your back straight.
Without pausing, return to the starting position at the same pace.

Exercise "Superman"

The main movement for pumping your back at home. The benefits are superior to hyperextension (without weights).

Technique:

Take a lying position on your stomach, legs at shoulder level, arms straight forward (palms facing each other).
At the same time, lift your chest and legs off the floor, bending at the waist.
Hold the position for 2 to 5 seconds, depending on your fitness level.
Repeat the movement.

Read more about the superman exercise →

Gluteal bridge

An effective movement that is necessarily included in any complex.

Technique:

Lie on the floor with your back. Place your feet on your feet and bend your knees. Hands are on the floor.
Lift your pelvis off the floor and lift it so that your body forms one straight line from your knees to your chest.
Hold the position for 2-5 seconds, then slowly return to the starting position.

To complicate the movement, focus on one leg (put the other leg in front of you without touching the floor).

Learn more about the glute bridge exercise →

Static hyperextension

Unlike the gym version of the exercise, this variation does not require a machine. It is enough to fix your feet on any surface.

Technique:

Secure your legs in any way (with the help of a sofa, the help of a partner, etc.).
Extend your lower back, lifting your body up.
Hold the position for 10-20 seconds.

Do 3 to 5 sets per workout.

Read more about hyperextension at home →

What should you pay attention to?

Physical activity helps strengthen the lumbar frame only if the loads are daily and dosed, and all exercises are performed correctly . But despite the fact that all exercises are effective in their own way, only some of them can cope with the characteristic symptoms of the pathological condition.

Intervertebral hernia of the lumbar region

Therapeutic gymnastics must necessarily meet the following requirements:

all exercises should be performed by the patient without any particular difficulty;
when performed in the lumbar region, blood flow should improve;
gymnastics should have a positive effect on muscle tissue;
all movements should be simple and comfortable;
the desired effect should be achieved in the shortest possible time.

There should be no pain during exercises

At first glance, all gymnastic exercises are simple and beneficial for the body, but the wrong choice or execution can harm an already sore lumbar region. To avoid unpleasant consequences during physical training, you need to consider the following prohibited exercises and contraindications:

avoid sudden movements of the body;
do not bend over with straight knees;
the weight of each projectile used should not be more than 4.5-5 kg;
there is no question of any sports competitions during the treatment of intervertebral hernia;
you need to load your back smoothly, without sudden movements;
You can’t run with slowdowns and accelerations.

Herniated disc

The attending physician should inform the patient about all these points, so if you are not sure about a particular exercise that a friend recommended to you or that you found on the Internet, it is better to consult a specialist.

Consequences of a hernia in the lumbar region

Prices for lumbosacral corset

Lower back muscle training in the gym

The range of exercises available in the gym is significantly higher than at home. Essentially, the gym opens up access to the best movements for the lumbar region, especially when it comes to training using weights and constant progression of the load.

Hyperextension

One of the most popular movements. Often used to warm up before deadlifts and other heavy exercises. For lower back pain, use partial range of motion.

Technique:

Fix your legs in the machine, the rollers should rest on the upper thighs (just below the groin area), arms crossed on your chest or behind your back.
Lean forward as low as possible while keeping your back straight.
Slowly rise until your body is in a straight line.

It is not recommended to do hyperextension, although it will slightly increase efficiency. Hyperextension is considered the best option to pump up the lumbar area.

Learn more about the hyperextension exercise →

Pelvic bridge

The most powerful movement. It is often used by girls, since in addition to the back it is used to pump up the buttocks. It also has the advantage that the pelvic bridge allows you to work with heavy weights without the risk of injury.

Technique:

Place your shoulder blades on the bench, put your legs forward and bend your knees at a right angle. Lower your pelvis toward the floor and place a bar (or other weight) on your upper thighs.
Straighten your body so that your body forms a straight line from your knees to your shoulders.
Without pausing, lower yourself down at a slow pace and repeat the movement.

It is important to remember that in the pelvic bridge the neck should not hyperextend; keep your head in a neutral position.

Good morning exercise

A popular exercise for the lower back. If your program includes Romanian deadlifts, then bending can be eliminated (or used as an additional element).

Technique:

Place the barbell on your rear delts, below your neck.
Stand straight with your feet shoulder-width apart.
Slowly lean forward, keeping your back straight.
At the same pace, return to the starting position.

A slight bend in the knees is allowed for people with low flexibility; this will help to bend a little lower with a straight back. It is also worth considering that due to the standing position and the barbell, this movement has a compressive load on the spine.

Read more about the exercise bent over with a barbell →

Scissors

Execution technique

Lie on the floor, arms along your body, palms on the floor (or place them under your tailbone for additional support), raise your legs at an angle of 25-40 degrees.
Raise both straight legs up.
Lower each leg in turn without touching the floor.

We do 1-3 approaches five times on each leg.

You can choose from reverse crunches or scissor crunches.

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Recommendations

Don't train your lower back too often. For prevention and stable development, it is enough to do this once a week. In case of problems, if you urgently need to pump up an area, it is allowed to introduce 2-3 classes per week into the training regimen. But at the same time, only one workout should be with weights, the rest should be toning or supporting (you can even do it at home).

In general, it is enough to do 2-3 exercises per area per workout. For example, if you do deadlifts and hyperextensions, this will already create enough tension for muscle development. In this case, it would be a good idea to add a few sets of static movements to work the deep muscles. The standard number of repetitions for sets with weights is 8-10.

Crunches

Execution technique

Lie on your back with your legs bent at a 90-degree angle.
Place your hands behind the back of your head.
Raise your shoulders and chest so that your lower back remains on the floor.
Perform a twist.

We do 1-3 approaches 10 times.

Pilates at home: a short workout for beginners