2 Best Lower Back Strengthening Exercises to Prevent Back Pain

2 Best Lower Back Strengthening Exercises

2 Best Lower Back Strengthening Exercises

Standing on your feet all day can take a toll on your back. I should know, being a massage therapist. Well, in this article I’m going to share with you the 2 best lower back strengthening exercises that I do every day that works my core and keeps my back from going into spasm.

These 2 exercises really engage your lower back muscles and really helps to build up your overall back strength.

My back has been a lot happier since I have added these exercises to my daily routine.

What are the 2 Best Lower Back Strengthening Exercises?

Sitting and slouching over your computer, iPad or smart phone for hours at a time can easily lead to lower back pain.

Superman Exercises to the rescue!

We all know that Superman, A.K.A. the Man of Steel, can swoop up to tall buildings in a single bound, fly faster than a speeding train, but did you know that he can also banish your back pain?

What was that last thing? Banish your back pain? That’s right, if you do the following Superman-inspired back strengthening exercises, that lower back pain you feel, will be a distant memory.

It takes approximately 5 minutes. You got 5 minutes, right?

2 Best Lower Back Strengthening Exercises #1: Superman

Start by lying flat on your stomach and keep your arms and legs extended. Make sure your neck in a neutral position.


2 Best Lower Back Strengthening Exercises

Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.

Hold for two to five seconds and lower back down to complete one. Do three sets of 12.

2 Best Lower Back Strengthening Exercises #2: Tired Superman

This Superman exercise is also referred to as the Bird Dog pose in yoga.

2 Best Lower Back Strengthening Exercises

Kneel on your hands and knees. Then, engage your core by raising and straightening your right leg while you raise your left arm in front of you.

Hold this pose for 10 seconds, and repeat the same thing on the other side- left leg and right arm. Do 5 sets.

There you have it, 2 Superman-inspired back strengthening ab exercises that will help prevent back pain from getting the upper hand.

If you are struggling with back pain and want a more in depth exercise routine, then check out my Low Back Pain Survival Guide.

Recommended Reading

5 Essential Core Strengthening Exercises for Lower Back Pain

Top 5 Back Pain Exercises at Home to Prevent Back Spasms

Single Best Exercise For Lower Back Pain

How to Cure Back Pain Fast at Home


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I have gone to Morgan many times and have always been thrilled with the results. He really knows his art. He has been trained in many techniques, and has extensive certifications (unlike other massage practitioners who have very little training at all). Morgan is a true professional. He asks the right questions, has a calming and friendly bedside manner, and really knows how to effectively help me with the pain and discomfort I was having. When on vacation, I’ve tried spa massages and there is no comparison, they haven’t even come close to Morgan’s work. I recommend Morgan highly, he’s the best of the best.

During this visit, I walked in with a sharp pain/kink in my neck and upper shoulder which I had had for over a week. By the end of the session it was gone, and has not returned a day later, even after I worked out today and then did a lot of gardening. I feel much better all over.