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How to strengthen the lower back

Exercising to strengthen the lower back can help reduce and prevent low back pain. It can also strengthen core, leg and arm muscles. Exercise also increases blood flow to the lower back, which can reduce stiffness and speed up the healing process.

Below, we explain how to do exercises that strengthen the lower back and can help people manage lower back pain:

1. Pelvic Tilts

Pelvic tilt exercises can release tight back muscles and keep them flexible.

To practice this lower back flexibility:

  • Laying the arms back on the floor, keeping the arms flat and knees flat.
  • Gently lean backwards and push the belly out.
  • Hold for 5 seconds, then relax.
  • Level the back and pull the belly button towards the floor.
  • Hold for 5 seconds, then relax.
  • Increase the number of repeats daily, to 30.

2. Cat Stretches

Cat Stretches

Cat stretching can help to lengthen the back, strengthen it and reduce muscle tension.

To perform the cat stretch:

  • Separate hands and knees from hip-width to knees.
  • Arch at the back, pulling the bellybutton towards the spine.
  • Slowly relax the muscles and allow the stomach to slide towards the floor.
  • Return to the starting position.
  • Repeat 3-5 times twice a day.

3. Superman

A person needs strong back extensor to maintain good posture. These muscles run on both sides of the spine.

Weak back extensors can reduce spinal and pelvic support, but doing an exercise called "Superman" can help.

To Superman:

  • Lie on the floor and spread both hands in front of the body, so that the feet are more flat on the ground.
  • Raise both hands and feet, and create a gap of about 6 inches between them and the floor.
  • Try to pull in the bellybutton, lifting from the floor to engage the core muscles.
  • To prevent neck injury, keep the head straight and look at the floor.
  • Extend the arms and legs as far as possible.
  • Hold the position for 2 seconds.
  • Return to the starting position.
  • Repeat 10 times.

4. Seated Low Back Rotational Curls

The seated lower back rotational stretch relieves pain, helps the core muscles to work and strengthen the lower back.

To perform the seated lower back rotational stretch:

  • Sit on a floor without a stool or chair, keeping the feet flat.
  • Fold the hips to the right while keeping the spine square and the spine long.
  • Place the hands behind the head or the left hand on the right knee to support the stretch.
  • Hold the position for 10 seconds.
  • Repeat the exercise on the left.
  • Repeat 3 to 5 times each day.

5. Draw in maneuvers

The draw-in maneuver serves as transversus abdominis. This muscle is on the front and side of the stomach, stabilizing the lower abdomen and lower back.

To perform a draw-in maneuver:

  • Laying the arms back on the floor, keeping the arms flat and knees flat.
  • Take a deep breath.
  • By exhaling, tighten the abdominal muscles, keep the abdominal muscles strong and the hips steady.
  • Hold the position for 5 seconds.
  • Repeat 5 times.


Exercising to make core muscles work can prevent injury, increase stability, and improve flexibility. People with lower back pain should also pay attention to their normal posture and how they carry heavy objects to identify movements that may be responsible.

Anyone experiencing lower back pain that is severe or does not go away with a gentle stretch should contact a doctor for exercise.

If any of these make back pain worse, they should be stopped immediately and consult a doctor.

Physiotherapy Clinic

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