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Effective Strength Training Exercises for Alleviating Lower Back Pain

Targeted strength training for lower back pain can help improve the stability, endurance, and overall health of the muscles that support the lower back. A strong and balanced lower back can often alleviate or prevent chronic lower back pain. Performance Care Stretch Clinic can help get you started with a personal plan. 


Woman in tabletop position raising arm and leg strength

Here are some targeted strength exercises that can be beneficial:


  • Bridges:

  • Lie on your back with knees bent and feet flat on the floor.

  • Tighten your abdominal muscles and lift your hips off the ground.

  • Hold the bridge position for a few seconds, then lower your hips.

  • Repeat for 2-3 sets of 10-15 repetitions.

  • Bird Dogs:

  • Start on your hands and knees in a tabletop position.

  • Extend your right arm forward and left leg backward while keeping your back straight.

  • Hold for a few seconds and return to the starting position.

  • Repeat with the left arm and right leg.

  • Perform 2-3 sets of 10-15 repetitions on each side.

  • Supermans:

  • Lie face down with your arms extended in front of you and legs straight.

  • Lift your arms, chest, and legs off the ground simultaneously.

  • Hold for a few seconds and lower back down.

  • Repeat for 2-3 sets of 10-15 repetitions.

  • Planks:

  • Begin in a push-up position with your forearms on the ground.

  • Keep your body in a straight line from head to heels, engaging your core muscles.

  • Hold the plank position for 20-30 seconds, gradually increasing the time as you get stronger.

  • Repeat for 2-3 sets.

  • Side Planks:

  • Lie on your side with your elbow directly beneath your shoulder.

  • Lift your hips off the ground, creating a straight line from head to heels.

  • Hold for 20-30 seconds on each side, increasing the duration over time.

  • Deadlifts (with proper form and weights):

  • Stand with your feet hip-width apart and a barbell or dumbbells in front of you.

  • Bend at your hips and knees, keeping your back straight, to pick up the weights.

  • Stand up by extending your hips and knees.

  • Lower the weights back to the ground with controlled motion.

  • Deadlifts should be done with proper form to avoid injury, so consider seeking guidance from a fitness professional

  • Pelvic Tilts:

  • Lie on your back with knees bent and feet flat on the floor.

  • Tighten your abdominal muscles and gently tilt your pelvis upward, flattening your lower back against the floor.

  • Hold for a few seconds and release.

  • Repeat for 2-3 sets of 10-15 repetitions.

It's essential to maintain proper form during these exercises and start with lighter weights or resistance if you're new to strength training. 

Consult with Performance Care Stretch Clinic for a customized plan. We can provide personalized guidance and ensure that your exercises are safe and appropriate for your specific condition.

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