7 Must Do Exercises To Strengthen Your Lower Back
It’s easy to forget about your lower back—until it starts hurting. Most people don’t think about it until there’s a problem, but by then, it’s already too late. The truth is, if you want to avoid lower back pain, you need to be strengthening your core.
And when I say core, I don’t just mean your abs. Your core is so much more than just the muscles you see in the mirror—it includes everything that supports your spine and helps you move. Your lower back is a crucial part of this system, but if you look around any gym, you’ll mostly see people hammering out sit-ups, crunches, and leg lifts, all focused on the six-pack muscles (the rectus abdominis). What they’re missing is the other half of the equation: their lower back.
A lot of people avoid training their lower back because they’re worried about pain or soreness. It makes sense—no one wants to tweak their back. But the reality is, not training your lower back makes it even more vulnerable. As strength coach David Otey puts it, “The weakest point will begin to give out.” If you never work these muscles, you’re only setting yourself up for more problems down the line.
So how do you strengthen your lower back without hurting yourself? Let’s break down a few exercises that build strength, stability, and resilience in your lower back. These moves will not only help prevent pain but also boost your overall athleticism by creating a rock-solid core from every angle.
- 45-Degree Extension
Do 3 to 4 sets of 15 reps.
Your lower back and hips work together, and this exercise strengthens both. The key here is to keep your spine stable—don’t let it round as you bend forward. The movement should come from your hips and lower back extending together. It’s a simple but essential way to build strength that translates into better performance in other lifts, like deadlifts and squats. - Bird Dog
Do 3 to 4 sets of 8 reps per side.
Don’t underestimate this one just because it looks easy. The bird dog builds deep core strength by challenging your balance and stability. The goal is to move slowly and stay in control—don’t let your hips drop or twist when you extend your leg. It’s all about training your lower back to hold its ground while your limbs move, a skill that carries over to almost every sport or lift. - Good Morning
Do 3 to 4 sets of 6 to 8 reps.
This hip-hinging movement loads your lower back in a way that mimics real-life movements, like picking something up off the floor. Start light with a barbell or kettlebell and focus on perfect form—hinge at the hips, keep your back flat, and move slowly. Your lower back has to work hard to control the weight as you move, making this a powerful strength builder. - Romanian Deadlift
Do 3 to 4 sets of 8 to 12 reps.
Now we’re getting heavier. The Romanian deadlift works your hamstrings, glutes, and lower back all at once. The hardest part is at the bottom of the movement, when your hips are pushed back and your lower back is holding the tension. Try pausing at the bottom for a few seconds before driving back up—that’s where the real strength gains happen. - Kettlebell Swing
Do 3 to 4 sets of 30 seconds (or 8 to 10 reps with a heavier bell).
Lower back strength isn’t just about slow, steady movements—you also need to train for power. The kettlebell swing teaches your lower back to handle quick, explosive hip movements. It’s about acceleration and deceleration, which are crucial for sports, lifting, and everyday life. Start light and focus on snapping your hips forward, keeping your spine straight. - Side Planks
Do 2 to 3 sets per side, holding for 40 seconds.
Your lower back doesn’t work alone—it’s supported by your obliques and deep core muscles. Side planks strengthen those stabilizers, helping to keep your spine safe and strong. If you’re new to this move, bend your bottom leg at the knee to make it easier while still getting the benefits. - Glute Bridge Marches
Do 2 to 3 sets of 12 to 16 alternating reps.
Before you jump into heavy deadlifts or squats, build a solid foundation with glute bridge marches. These target your glutes, hips, and lower back by challenging your pelvic stability. The key is to keep your hips level as you lift each foot off the ground—move slowly and stay controlled.
The bottom line? If you want a strong, pain-free lower back, you have to train it just like any other muscle group. Don’t wait until it’s already hurting—start adding these exercises into your routine now. You’ll build strength, improve your posture, and set yourself up for better lifts and better movement overall.
