Exercises For Lower Back Pain, are you ready?

Ladies and gentlemen, brace yourselves for the definitive guide to addressing lower back pain through the power of exercise. At Lift Da Weight, we present the top 5 exercises that promise to deliver much-needed relief to anyone grappling with lower back discomfort.

I’m Julius, and I assure you that the path to lower back relief lies in movement itself. Remember, “Movement is Life.”

It’s not specifically your lower back that aches, but rather the muscles that surround it, including those glutes – yes, possibly the glutes. That’s why our selection of the best exercises for lower back pain focuses on strengthening the muscles in this crucial area.

But before we dive into the exercises, we invite you to subscribe to our newsletter. You’ll receive not one but TWO FREE WORKOUT GUIDES, designed to target your entire body and enhance the resilience of your lower back.

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exercises lower back pain

The best exercises for lower back pain are not lower back exercises. At least, not all of them.

A sedentary lifestyle and poor posture can contribute to lower back pain. When we spend prolonged periods sitting or engaging in activities that require little movement, our muscles can become weak and imbalanced. This can lead to increased stress on the lower back, resulting in discomfort and pain.

Understanding the importance of lower back strength is crucial for maintaining a healthy and pain-free lifestyle. The lower back plays a significant role in supporting our body’s weight, providing stability, and facilitating movement. By focusing on strengthening this area, we can reap numerous benefits.

One of the key benefits of developing lower back strength is improved posture. A strong lower back helps maintain proper alignment, reducing strain on other parts of the body such as the neck and shoulders. This can alleviate discomfort and prevent long-term postural issues.

Lower back training with weights is an effective way to build strength in this area. Exercises like deadlifts, kettlebell swings, and Romanian deadlifts target the muscles in the lower back, including the erector spinae and multifidus muscles. Incorporating these exercises into your fitness routine can help increase muscle mass and enhance overall stability.

Furthermore, strengthening exercises for the lower back can also aid in relieving chronic pain caused by conditions such as sciatica or muscular imbalances. Engaging in targeted exercises that specifically target these areas can help alleviate discomfort and improve functionality.

It’s important to note that if you’re experiencing lower back pain or have any underlying medical conditions, it’s essential to consult with a healthcare professional before starting any exercise program. They can provide guidance tailored to your specific needs and ensure you’re performing exercises safely.

Lower Back Anatomy 101


Understanding the anatomy of the lower back is crucial for anyone seeking to improve their strength and alleviate pain in this area. The muscles of the lower back play a vital role in providing stability, support, and movement to our bodies. Let’s delve into the key muscles that make up this complex region.

One of the primary muscles in the lower back is the erector spinae. This group of muscles runs along either side of the spine and is responsible for extending and maintaining proper posture. Strengthening these muscles can greatly benefit individuals by reducing the risk of injury and improving overall spinal stability.

Another important muscle group in the lower back is known as the multifidus. These small yet powerful muscles are responsible for stabilizing each individual vertebra, allowing for controlled movement and preventing excessive strain on surrounding structures. Targeting these muscles through specific exercises can help alleviate lower back pain and improve overall function.

When it comes to training your lower back with weights, exercises such as deadlifts, Romanian deadlifts, and hyperextensions can be highly effective. These movements target multiple muscle groups simultaneously, including those in your lower back, promoting strength development while enhancing stability.

It’s important to note that if you are experiencing lower back pain or discomfort, it is advisable to consult with a healthcare professional before engaging in any exercise program. They can provide guidance on specific exercises or modifications tailored to your needs.

Safety when Performing Exercises for Lower Back Pain

Safe lower back training is essential for maintaining a strong and healthy spine. Whether you are an athlete, fitness enthusiast, or someone dealing with lower back pain, understanding the guidelines for safe training can help prevent injuries and promote overall well-being.

Benefits of Performing Exercises for Lower Back

One of the key benefits of lower back strength training is improved stability and posture. Strong lower back muscles provide support to the spine, reducing the risk of strain or injury during daily activities or exercise routines. Additionally, a strong lower back can help alleviate chronic pain associated with conditions such as sciatica or herniated discs.

When incorporating weights into your lower back training routine, it is crucial to prioritize proper form and technique. Exercises such as deadlifts, kettlebell swings, and Romanian deadlifts can effectively target the lower back muscles. However, it is important to start with lighter weights and gradually increase resistance as your strength improves.

If you are experiencing lower back pain or have a pre-existing condition, it is advisable to consult with a healthcare professional before starting any exercise program. They can provide personalized recommendations and suggest specific exercises that are safe for your condition.

Non Weights Exercises for Lower Back Pain

In addition to weight training exercises, there are various other exercises that can help strengthen the lower back while minimizing strain on the spine. These include bridges, bird dogs, supermans, and planks. Proper technique and controlled movements should always be prioritized to avoid unnecessary stress on the lower back.

Remember that safety should always be the top priority when engaging in any form of exercise, especially when targeting sensitive areas like the lower back. Listening to your body’s cues and avoiding overexertion is crucial in preventing injuries during your training sessions.

By following safe guidelines for lower back training and incorporating appropriate exercises into your routine, you can enhance strength in this area while minimizing potential risks or discomfort.

The Best Weighted Exercises for Lower Back Pain

When it comes to strengthening the lower back, incorporating weighted exercises into your workout routine can be highly beneficial. These exercises not only target the muscles in your lower back but also help improve overall stability and reduce the risk of lower back pain.

The Overall Greatest Lower Back Pain Exercise

One excellent weighted exercise for the lower back is hyperextension with weights. This exercise primarily targets the erector spinae muscles, which are responsible for extending and stabilizing the spine. To perform this exercise, you will need a hyperextension bench or stability ball and a weight plate or dumbbell.

exercises lower back pain weighted hyperextension

Start by positioning yourself on the hyperextension bench or stability ball with your feet secured under the footpads or bracing them against a sturdy surface. Hold a weight plate or dumbbell against your chest or behind your head, depending on your preference.

To correctly perform this exercise, it is important to execute each movement with precision and proper form. Begin by slowly hinging forward from your hips, ensuring that you maintain a neutral spine throughout the entire motion. This means keeping your back straight and avoiding any rounding or arching.

Continue the movement until your upper body is parallel to the ground, which will engage various muscles in your lower back, glutes, and hamstrings. As you reach this position, focus on actively engaging your core muscles to provide stability and support.

Now comes the crucial part – lifting yourself back up to the starting position. It is essential to perform this action using controlled movements to avoid any strain or injury. Concentrate on activating both your core muscles and glutes as you gradually lift yourself up, ensuring that you don’t rely solely on momentum.

By following these guidelines and maintaining proper technique throughout the exercise, you will be able to effectively target multiple muscle groups while minimizing the risk of injury.

The Other Great Exercises for Lower Back Pain

In addition to hyperextensions with weights, there are several other effective exercises that can help strengthen your lower back:

1. Deadlifts: This compound exercise targets multiple muscle groups, including the lower back. Start with light weights and focus on proper form before gradually increasing weight.

deadlift technique

2. Romanian Deadlifts: The Romanian Deadlift (RDL) is a variation of the traditional deadlift exercise that specifically targets and activates the hamstrings to a greater extent, while still engaging the lower back muscles. This exercise is similar to regular deadlifts in terms of technique and form, but with a key focus on hamstring activation throughout the movement. By performing RDLs, individuals can effectively strengthen their posterior chain and improve overall lower body strength.

exercises for lower back pain romanian deadlift technique

3. Good Mornings: Stand with a barbell across your shoulders and hinge forward at the hips while keeping a slight bend in your knees. Focus on maintaining a neutral spine throughout this movement.

Good Morning Technique

4. Back Extensions: Lie face down on an exercise mat or Roman chair and lift both upper body and legs off of the ground simultaneously while squeezing your glutes and engaging your lower back muscles.

exercises for lower back pain - back extension technique

5. Bird Dogs: Begin in an all-fours position with hands directly under shoulders and knees under hips. Extend your right arm forward while simultaneously extending your left leg back. Repeat on the opposite side, focusing on keeping your core engaged and your lower back stable.

exercises for lower back pain - bird dog illustration

Incorporating these weighted exercises into your fitness routine can help strengthen and stabilize your lower back muscles, reducing the risk of lower back pain and improving overall strength and functionality. However, it is important to consult with a healthcare professional or certified trainer before attempting any new exercise program, especially if you have pre-existing lower back issues or concerns.

Sample Lower Back Workout Routine

Monday 1: Lower Back Strength
  1. Warm-Up (5-10 minutes): Start with light cardio (e.g., brisk walking or cycling) to increase blood flow and warm up your muscles.
  2. Romanian Deadlifts (Barbell or Dumbbells):
    • 3 sets of 8-10 reps
    • Focus on maintaining a straight back, hinging at the hips, and keeping the weights close to your body throughout the movement.
  3. Hyperextensions with Weights:
    • 3 sets of 12-15 reps
    • Hold a weight plate or dumbbell against your chest to add resistance.
  4. Plank:
    • 3 sets of 30-45 seconds
    • Engage your core and keep your body in a straight line.
Thursday 2: Rest or Active Recovery
  • Consider light activities like stretching, yoga, or a low-intensity walk to aid recovery.
Wednesday 3: Lower Back Endurance
  1. Warm-Up (5-10 minutes): Perform a dynamic warm-up to get your muscles ready for action.
  2. Hyperextensions with Weights:
    • 3 sets of 12-15 reps
    • Increase the weight slightly compared to Day 1.
  3. Romanian Deadlifts (Barbell or Dumbbells):
    • 3 sets of 10-12 reps
    • Use a lighter weight to focus on endurance.
  4. Bird Dogs:
    • 3 sets of 12 reps per side
    • This exercise helps improve core stability and lower back support.
Tuesday 4: Rest or Active Recovery
  • Similar to Day 2, use this day for recovery and mobility work.
Friday 5: Lower Back Hypertrophy
  1. Warm-Up (5-10 minutes): Prepare your body for the upcoming workout.
  2. Romanian Deadlifts (Barbell or Dumbbells):
    • 4 sets of 6-8 reps
    • Increase the weight to focus on building muscle.
  3. Hyperextensions with Weights:
    • 4 sets of 10-12 reps
    • Choose a challenging weight while maintaining good form.
  4. Kettlebell Swings:
    • 3 sets of 15-20 reps
    • This dynamic exercise engages the lower back and posterior chain.
Saturday and Sunday: Rest or Active Recovery
  • Rest or engage in light activities that promote recovery and reduce muscle soreness.


If you want to improve your lower back, and avoid more pain, you must train it. With weights. No excuses about that.

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