Home Exercises for Back Strength

There are a number of simple exercises that can be done at home to build the strength of your lower back. Doing these exercises can not only lessen your chance of a back injury; they can often help reduce mild lower back pain.

Remember to talk to your doctor before starting any type of new exercise.

  1. Build your core

    • The big key to increasing your lower back strength is to strengthen the muscles in your core. These are the group of muscles that reside deep inside you and the stronger they are, the stronger your back (as well as your abs) will be.

      A great way to build your core strength is to life hand weights while sitting on an exercise ball. In fact, even watching TV or working at your desk while sitting on an exercise ball will improve your core strength.

    Work on your six pack

    • Since the abdominal muscles work with the back muscles to hold you up, it's important to strengthen these as well. Doing various types of crunches, planks and yoga are great ways to develop your abdominal strength.

    Stretch your lower back

    • You can stretch your lower back by doing cat stretches, pelvic tilts and prone hip extensions. See link under References for more information on these specific stretches.

    Stretch, stretch, stretch

    • Often back pain is caused by shortening of the muscles in the leg, namely the hamstrings. Stretch these daily by sitting on the floor with one leg in front of you, leaning forward to reach toward your toes. Don't hunch your back. Bend at your hips like a string is pulling you up at the top of your head.

      If you are able, you can try placing your leg on stool or chair and stretch while standing.

    Avoid exercises that cause back pain

    • Avoid exercises that cause back pain. If you are experiencing back pain, it's best to avoid exercise that will aggravate it by doing activities such as:
      • heavy weightlifting
      • football
      • tennis or handball
      • any activity that causes pounding on or twisting of the back

    Do exercises that are easy on the back

    • Focus on exercises that are minimally stressful to the back, such as:
      • walking
      • elliptical training
      • biking
      • swimming
      • lifting light hand weights
      • lifting heavier weights on a machine