Strengthen the lower back

I HAVE always struggled with exercise as it always seems to flare up pain in my lower back. Which exercises can be undertaken to strengthen the lower back and prevent associated pain? – Heather, age 54.

This week’s question is answered by Marni Alexander from Active In Motion.

Hi Heather,

Lower back pain can come from various different issues, and what to avoid is just as important as what can be done to help you strengthen your lower back.

When I’m faced with this situation I recommend avoiding lots of leg strengthening exercises such as squats and lunges as this tends to put more pressure on your lower back.

Now for the good stuff ... strengthening muscles in your lower back should start with gentle back extensions, remembering to avoid lifting your torso too high as this will over extend and you may do more harm than good. You can do these in your lounge room while lying on the floor or using a fitball if you have one. Without going into a full explanation of how to do this I recommend you see it in action for yourself, perhaps by visiting a gym and asking staff there to show you.

It’s important to ensure you note down how many you can do in the first set.  Your muscles will ache slightly, however your back should not become sore at any stage. If it does – stop! Take a break of about 60 seconds and then repeat it three times. If you find your back is getting too sore by the end, then reduce the number you’re doing.  The next time you try the exercise complete one to three more than you did the first time.

Below you will find a list of other back strengthening exercises you can use and when you feel like you are doing them easily, increase the weight slightly but be careful not to overdo it.