The Best Exercises To Strengthen Your Lower Back At Home

How to strengthen your lower back at home with no equipment! Bodyweight exercises to strengthen and stabilize your lower back muscles while working on strength and mobility through your hip extensors. Led by a physical therapist!

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Lower back pain is, without a doubt, the most common condition that I treat as a physical therapist. In fact, it is predicted that eight out of 10 people will experience at least one significant bout of lower back pain in their lives.

Now it is important to understand that “lower back pain” is a description of a symptom – not a diagnosis. A good physical therapist will not only treat the back pain symptoms, but also prescribe exercises and stretches that will address the root cause of the problem so the back pain goes away forever.

Whenever a person with low back pain comes into my clinic, my mind always goes to two different areas: mobility and stability.

In your core, the muscles and joints that are primarily responsible for mobility and motion are your hips. Think about it – they are the second most mobile joint in the body and have many large, powerful muscles that attach to them and are responsible for movement.

On the other hand, your lower back should be a very stable structure. It needs to be strong to be stable enough to maintain good support during activity.

If your hips are not strong they will start to call upon your lower back to during performance of strength activities. As your back has to take a greater role of strength through motion, this often leads to pain.

The goal of any home back strengthening routine must include not only lumbar/core stabilization exercises, but hip extensor and glute strengthening as well.

That is the goal of the exercises I am presenting in this video today.

If you want to increase the strength of your lower back and decrease pain at home, the best approach is one that includes hip strengthening combined with lower back stabilization. The best exercises to strengthen your lower back at home are presented in this video.

The following five exercise are the best lower back strengthening exercises you can do at home with no equipment.

1. BRIDGES (2:41): Initiate motion from the hips while keeping the back stable. A great beginner exercise for anyone!

2. BRIDGES WITH KICK-OUT (3:47): Take stabilization next level by decreasing the stability of your support.

3. AIR SQUATS (4:55): Properly train a motion that we go through multiple times a day. Hip mobility and strength with back stability is the focus.

4. LUMBAR/GLUTE PULSES (PULSING I’S) (6:31): A little more aggressive, but very effective means of strengthening your lower back.

5. REVERSE GLUTE EXTENSION (8:28): Lots of motion with lots of resistance directly from gravity makes this a great exercise.

I hope you enjoyed this video and I hope these exercises help you out of some of the pain or discomfort that you may have been experiencing.

Please be sure to like this video if you found it helpful and consider subscribing if you’d like to see more health, fitness, and rehabilitation content from Tone and Tighten.

[vmmellowyellow]

My lower back was hurting so badly and I did the exercises you suggested and my back feels so much better. Thank you for creating these videos.

[bjmgraphics]

My back was sore all day and when I walk it seizes up forcing me to lean back to unfreeze it. When I got home, I searched YouTube to fix my lower back and I found your video. After trying them all like a pathetic baby seal, I strangely found my mobility improved and can walk around my home without looking like an old man. I will end my evening with a hot shower and cold press treatment. Thanks

[NeelamSharma]

I wonder why nobody has summarises the vdo 😬... Ok I hv done it for myself:
1) Bridge
2) Bridge with kick
3) squats
4) Lumber glute pulse
5) Reverse glute extension

[Ramyapad]

Yes i need this as my back paining much love your exercises much Thanks Ramya

[luzcortes]

You are the best explaining how to do this exercises

[woohoo]

Thanks for the video! If experiencing numbness, which exercises should I do?

[uppercasedtheelowercases]

Your Beckstrand Back-strained Broadcast saved me from pain. Thank you!

[Sbm]

Simple but very effective exercises.. thanks doc... can u show some exercises for hyper-extension of knee? Thanks 😊

[brentschneider]

Great video. I have had back pain for the last 10 years. I'm only 35. I have gone to physical therapy ut she just played on her computer. My problem is my back is constantly tight no matter what I do. Then it spasms and I get a ton of knots and pain. I have gone to a few Dr's but no luck. Where can I start please and thank you

[Dinalynn]

Thank You! I Lost my Sheet with my Excercises to do-These are so similar. thank You!

[dsolo]

Sir. Thanks for the video it was great really helped me to strengthen my back
My question was if i do squats I gets soressness and numbness and it seems like my legs got tired.kindly advise beco I am suffering with L5 S1.

[MrTrazom]

Very useful as always. Thank you. Would you be able to do some stretches/exercises to help with arthritis pain on hands and feet please?

[piedaderudman]

Hello Dr Jared Beckstrand.
Thank you so much for sharing these back exercises. They are sooo helpful to me!

[emms]

Thank you for these exercises. I donot hv back pain but like to continue strengthening my lower back. I did all of them but i feel i need to figure out the last one as i feel i did not get it right. Will try it on a lower table top next. Good luck to me ✌🏼😅 Wish you & your beautiful wife a wonderful weekend 💚💚💚

[daddyboy]

I am having much fun, thanks doc, God bless.

[jogon]

Better room & outfit than previous videos of yours! You need your own clothes brand to wear & more modern branding of your graphics.
Your information is great & you have a great way of teaching thank you 😊

[jeffc]

Thanks for the great video. It's already helped me out a lot. For the glute bridge, what's the difference between performing the exercise with your feet flat on the ground or with only your heels making contact with the ground?

[tonyangelo]

Hello Jared,
How many times per week should I do these exercises?
Thanks in advance,
Tony

[osamuyimenidehen]

Hi I'm glad I found your video. Great strengthen exercise for my lower back.pain. What office chair or pillow support do you recommend for those of us that sits up to 8 hours or more and also long flight support pillow for lower back.

[_master_op_]

I've observed a thing, that if any part of body starts to sore, for example, studying for hours while sitting, your back will sore a lot, or if you often get a neck pain, simple solution is to train it.
For my work i used to sit and look at the pc screen all day long for which both of my neck and back pain started. Though, I was ignoring finding any solution... One day i saw that a thick neck will improve the appearance of a person(male only) way better. So i trained for it. Beside the thicker neck i got after a few weeks, I noticed that my neck was no longer bothering me, except my back, got a conclusion that if any part of your body starts to bother you like this, just train it. Now I've been doing back exercises for several weeks and thus, the sore went like nothing really was happening. Hope it will help you guys too.