The lower back is often complained about by many people. It’s an area of the body that is often used and abused during every day activities like driving, walking, sitting, cleaning and many more. The lower back doesn’t have to be in pain though. By developing the lower back muscles you can reduce back pain and have a much stronger and leaner torso. The lower back muscles are the spinal erectors which are often neglected when it comes to weight training and here are some great exercises that will target them.
The deadlift is one of the most powerful exercises when it comes to working your lower back. It can also be a dangerous exercise if not executed correctly. The deadlift can be done by using a set of dumbbells or a barbell. Standing tall hold the barbell in front of you and gently fold your body in to a ninety degree angle making sure that you keep your back straight and your knees slightly bent. Come back up with a slow and controlled movement making sure to keep your abdominals tight for support.
Bent over rows are also a good exercise for building the lower back. Bent over rows will help strengthen your spinal erectors. When you bend over keep your tummy tight and your back straight. Hold this position while you do a set of fifteen rows before returning to a standing position.
Another exercise that will help build the lower back is the hyperextension. Proper technique is very important in this exercise. You have to keep your back straight as you bend your lower body over the bench with your arms crossed in front of you. Bend forwards and return to the starting position making sure your body is aligned. If this exercise gets to easy you can hold a weight in front of you.
Building a lower back is very important for overall muscle development and to support the rest of the body. With all the strain the lower back suffers a bit of weight training and stretching can be a relief and it can strengthen this area of the body to make every day activities easier and less harmful. Make sure you include a few sets of lower back exercises into your weight training session every week and remember to stretch gently afterwards. When doing any of the back exercises make sure that there is no jerking of the body. Each move should be slow and controlled to avoid injury.