One of the best ways to strengthen the muscles in the lower back and to build muscle endurance is to participate regularly in physical activities that target not only your back muscles but also the surrounding structures, like your gluteal and abdominal muscles. Exercises can be performed once a day, everyday—that's right, breaks aren't mandatory.
Ultimately, strengthening your lower back requires a blend of workout modalities. Many physical trainers recommend adding exercises that increase muscle flexibility in the hips to prevent added stress in the lower back region.
Speak with a personal trainer or other fitness expert who can devise the most effective plan for efficiently strengthening the muscles in your lower back.
Plank strengthens your back, abdominal and shoulder muscles. To perform the perfect plank, begin by lying face down, your upper body propped up onto your forearms. (Your elbows should be beneath your shoulders.) Lift your torso off the floor so your body forms a straight line. Hold for 10 seconds at a time, then repeat.
Stand hip-width apart (the balls of your feet should be beneath the barbell). Bend your knees into a squat, keeping your back straight and your gaze straight ahead. Grab the bar so your hands are just outside of your knees. Push through your heels as you exhale and pull the bar off the ground. Extend your hips and knees upward, holding the bar close to your body. Complete by standing upright, the bar resting on the front of your thighs.
Yoga is one of the best all-around workouts there is, not only strengthening but also stretching the muscles in your lower back, thus increasing flexibility.
Try bridge pose. This great do-it-anywhere position increases back strength while also releasing pressure on the lower spine.
Lie on your back with your knees bent, feet hip-width apart on the floor. Your arms should be at your sides, palms face down. Press your arms into the ground as you squeeze your buttocks and core to lift your hips off the ground. Hold for up to five seconds, or until you're ready to release the pose.
A core-blasting workout from front to back, Pilates is known to both prevent and treat lower back pain. In fact, participants in a study published by the Journal of Orthopedic & Sports Physical Therapy reported more relief from Pilates than those in programs that did not include the specialized exercises.
The key to Pilates is its use of a unique piece of equipment known as a reformer. The Pilates reformer provides back support during each movement, offering more spine stability over time.
Gliding through water and staying afloat require a great deal of back and core strength. Water offers a gentle medium that helps to prevent any added strain, especially when compared to other aerobic exercises like running on pavement and cycling on uneven paths. Front crawl is especially good for the lower back. Just be sure to relax your arm and kick action—each stroke should be effortless.