How To Get A Strong Lower Back The Right Way (4 Basic Exercises) | ROX BOX (2023)

In this article and video, you'll learn how to strengthen your lower back and why it's important.

How to get a strong lower back

The tips, exercises and methods were selected and described byjeremy ethier.

strength and coordination

“Although low back pain can be caused by MANY different problems and there are MANY different solutions, research has shown that many people with low back pain often have problems with lower back strength and neuromuscular control. And that improving strength and coordination through lower back strengthening exercises appears to be an effective intervention in preventing and reducing the back pain they experience. Unfortunately, most people who try this go the wrong way and make the situation worse. In this video you will learn how to get a strong lower back with the 4 best lower back exercises. I will also describe a complete lower back exercise routine using these lower back exercises. So stay here if you want to find out how to fix back pain properly and safely.

squats and deadlifts

Before we get into the specific exercises to strengthen your lower back, we first need to cover two compound exercises that should definitely be a regular part of your weekly routine: squats and deadlifts. These have not only been shown to be highly effective for lower back strength and hypertrophy, but are also easily overloaded with weight to properly challenge the lower back muscles over time. However, there are problems. First of all, not everyone does them. Second, many people don't do this hard enough to stimulate their lower back enough. Finally, several studies have also shown that without proper pelvic stabilization, the much larger and stronger hamstrings and glutes often tend to do most of the work of back extension."

Back extension and bird dog

“That's why you should include these lower back exercises: the back extension and the bird dog. Back extensions fill the gap perfectly, stabilizing the pelvis in a way that activates and strengthens the lower back much more than other exercises, which has been consistently proven. And while a high load on the erector spinae, as we've done before, is an ideal way to strengthen them, research shows that additional exercise, requiring more stability, is needed to specifically recruit individual muscles that play a larger role. in stabilization. the lower back This is the bird dog; It also manages to induce greater activation of the stabilizing muscles of the lower back with minimal compression of the spine.”

lower back workout

"So, this is what I would recommend as a proper lower back workout. Several studies have shown that even well-trained people can quickly and significantly increase lower back strength by adding just one lower back exercise 1-2 times. per week.So I would suggest that if you can currently squat and deadlift weekly with free weights, you probably only need to add the 2 extra lower back exercises once a week.On the other hand, if you can't do squats and deadlifts or you don't take it to heart, you can choose to do them more frequently (2 times a week)”.

Those:Victor Freitas / Unsplash

Get a strong back

“There you have it: now you know how to get a strong lower back. However you set it up guys, by incorporating these exercises into your current program in some way, you can significantly increase the strength of your lower back, potentially reduce lower back pain, and minimize the risk of developing lower back weaknesses or imbalances. over time. But at the same time, you want to make sure you're not unknowingly overlooking other areas of your body.”

Video - How to have a strong lower back

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back muscles

Der Rücken tiene mehrere verschiedene Muskeln, darunter Trapezius, Latissimus dorsi, Rhomboid Major and Minor, Levator Scapulae, Serratus Posterior Superior, Splenius Capitis und Cervicis.

How to get a strong lower back - trapezius

The trapezius is a large muscle that covers the neck, shoulders, and upper back. It is one of three muscles at the base of the shoulder blade (the other two are the latissimus dorsi and the rhomboids). It works to move the shoulder blade up and down and rotate it in any direction.

There are many different muscles that work with the trapezius to perform movements in these areas.

How to get a strong lower back - deltoids

These are located on the upper part of each arm, from just below the shoulder to the elbow.

Its main function is to lift objects toward your chest or above eye level (movement known as lifting) and away from you (movement known as abduction). You use them a lot when doing everyday tasks like B. Reaching for something on high shelves or lifting heavy items overhead against gravity.

How to have a strong lower back - Pectoralis Major

This large muscle attaches just below each breastbone (breastbone) to fibers that reach both arms through what is called an anterior tendon attachment point.

Here they are fused under connective tissue with their fellow muscles of the pectoralis major.

How to get a strong lower back - latissimus dorsi

The latissimus dorsi is the large muscle of the back. It originates from the posterior part of the iliac crest and sacrum, along with a small portion from each side of the vertebral column. It fits a wide area on each side of the column, just below T12. This wide implement gives you plenty of power and stability when lifting or pulling heavy objects or doing other strenuous activities.

How to have a strong lower back - Rhomboid Major

The rhomboid major is a trapezoidal muscle that arises from the spinous processes of T5 to T9 and inserts via tendon fibers into the upper part of the scapula. It also sends a tendon to the medial border of the scapular spine.

The rhomboid major rotates, flexes, and pulls the scapula (scapula) outward while acting as an antagonist to the serratus anterior and inferior trapezius during shoulder elevation.

Common injuries to this muscle group include sprains or strains from falling on an outstretched arm with poor posture during exercise.

How to Get a Strong Lower Back - Levator Scapulae

The levator scapulae originates from the transverse processes of C1-C4 vertebrae. The muscle inserts on the medial border of the scapula.

Its main function is to elevate it, but it also stabilizes the head during rotation and assists in downward rotation of the scapula. When this muscle is strained or sprained, you may experience upper back pain that spreads to your neck and shoulders.

upper posterior serrated

The serratus posterosuperior is on the side of the rib cage. Helps stabilize the shoulder blade by connecting it to the ribcage and spine. The serratus posterior superior is part of a group of muscles called the serratus posterior muscle, which together help protect the lungs, heart, and liver from injury during physical exertion.

Splenius capitis

The splenius capitis is a long back muscle that stabilizes the neck and head. It also supports the scapula (shoulder blade), as well as the thoracic spine (mid back), cervical spine (neck), and lumbar spine (lower back).

splenius of the neck

Splenius cervicis is a muscle that originates from the spinous processes of C3 to C7 and inserts on the medial border of the scapula. It extends from the cervical region to the top of the scapula and contributes to lateral flexion, rotation, and extension in this area.

a very long chest

The longissimus thoracis is a long muscle that runs the length of the spine, from the base of the neck to the sacrum. This muscle helps rotate the shoulder blades and straighten and rotate the neck.

Conclution

There are many back muscles to understand and master.

The trapezius, latissimus dorsi, and rhomboid major are essential for shoulder movement, as is the serratus posterosuperior, which helps stabilize the scapula during various movements. The splenius capitis and cervix also contribute to shoulder function by controlling head position, particularly during overhead activities such as throwing a ball.

Use the tips above to build a strong, injury-resistant back.