How to train lower back

Importance of lower back training

I have emphasized many times that regarding muscle training core region should be your No. 1 priority. Since lower back is a part of the core region you should take lower back training seriously. Core region is the platform where all body movements start. The condition of lower back muscles and core region directly affect ones athletic performance, posture and health.

The most common mistake among amateur body builders and fitness enthusiasts is that they train only those muscles, which they can see progressing the fastest. There will be very little visual difference between untrained and developed lower back. You almost can’t see the difference but you will definitely feel it.

Human body should be trained as a complex unit. If your upper and lower body is highly developed but your core region struggles to keep up, a day will come when it fails under the pressure. I can say from my experience that a lower back injury is the last thing you want to experience.

Lower back training methods

Like abdominals lower back muscles can be trained with different methods. To achieve the best results you should implement all three following methods in your training routine.

1. Static back exercises. These exercises involve holding a certain pose for a set amount of time. Different exercises like reverse plank, bridge and etc. will turn on all the muscles surrounding the spine that traditional motion exercises leave out. These exercises are widely used in spinal injury rehabilitation process but they can also be used for injury prevention.

These are low intensity exercises that can be used as a part of a warm-up routine or as a completely separate workout. If you want to walk the easiest and shortest path to improved health and body then static exercises should be your No. 1 choice for lower back conditioning.

• Reverse plank. This is a static exercise. Assume the position shown in the picture. Balance on your palms and heels. Keep your body straight. Don’t let your buttocks to drop. Hold this position for the set amount of time. If this exercise is too hard you can try placing your hands on an elevated surface like a chair or bed.

2. Back extension exercises. Hyper extension is the most popular lower back exercise. You can see people performing it in every gym. Although it’s an effective lower back conditioning exercise you shouldn’t do it if you have back problems or a back injury. Considering that people don’t always know that they have lower back problems I wouldn’t recommend this exercise.

There are many alternatives that are as effective as hyper extension. For instance you can perform beck extensions while lying on the floor. You don’t need to lift your whole upper body off the floor. Just lift your chest and shoulders up and hold the pose for a second or two, go back to the starting position and repeat. You will get the same results you would get by doing hyper extensions but in a much safer way.

• Superman back extension. Lie on the ground facing down with your arms stretched in front of you. Slowly raise your arms and legs at the same time. Pause, slowly let them down and repeat.

To learn different static and extension exercises for lower back watch the video below.

3. Indirect lower back training. Lower back muscles work as stabilizers for almost every movement our bodies perform. By performing exercises that require the core region to work lower back will be trained as well. Running, squatting, pull-ups, body row, these are just few exercises that train lower back indirectly. This kind of training can make your lower back really powerful.

With a well balanced and thorough workout – like those featured in the Bodyweight Revolution training system, you don’t need to do back extensions or static exercises anymore. You will have a superb workout for your lower back while performing innovative and versatile exercises that are targeted to other muscle groups but train lower back indirectly. This is a good way to develop your body’s functional strength.

• Regular squat. Start with your feet a bit wider than shoulder-width apart. Use your muscles to keep your back straight. Slowly squat down while keeping full feet on the ground. Don’t let your knees go past your toes. Stop and go up when your thighs are parallel to the ground. For extra resistance you can use dumbbells or a sandbag.