How Can I Strengthen My Lower Back?

BIDMC Contributor

MAY 13, 2016

About 80 percent of adults experience lower back pain at some point in their life. That’s a big deal! In fact, lower back pain is the second most common reason people cite for missing work — second only to the common cold. But here’s the good news. Through simple stretching and exercise, you can: strengthen your back, lower the risk of pain, improve posture, and reduce the risk of further injury. Check out the following exercises to help get “back in shape!”

Pelvic Tilt:

  • Lie on your back with your knees bent.
  • Exhale and flatten your back against the floor by tucking your hip under.
  • Hold the position for 10 seconds.
  • Don’t lift your hips or let your tailbone roll up off the floor.
  • Inhale and return your beginning position.
  • Repeat 8 to 12 times.

Lower Back Flat

Bird Dog:

  • Lift your opposite arm and leg simultaneously until they are parallel to floor.
  • Hold the position for 8 seconds.
  • Keep your spine and neck neutral.
  • Return back to your starting position while maintaining stability in the shoulders, pelvis, and torso.
  • Repeat 8 to 12 times.

Lower Back Stretch

So start stretching to help stop feeling pain in your lower back. And always remember to consult your doctor before starting any new exercise regimen.

Resources: American Council on Exercise, Mayo Clinic,,

Above content provided by Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.
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