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3 Exercises to Strengthen Your Lower Back

By Virginia Laird

When hitting the gym, many people think of exercises targeting abs, legs, and arms. It is equally important to strengthen the back. Strong back muscles can promote healthy posture. Chiropractors have long suggested that good posture is related to good health. Other reasons for strengthening the muscles of the back include:

  • Helps build the core
  • Prevents back pain
  • Reduces the odds of back injury

A few low-stress exercises that build strength include:

  • Front squat
  • Deadlift
  • Rolling spine plank

Front Squat

This exercise puts very little stress on the back. It is a good warm-up prior to other, more difficult exercises. Free weights can be added to this workout to adjust the resistance on the muscles. Always make certain to exercise correct form when performing squats.

  • Stand with feet shoulder width apart
  • Keep the body weight on the heels, bend at the knees
  • Lower the buttocks as far down as possible (the goal should be a 90-degree angle at the knee)
  • Straighten the knees


The deadlift is an exercise that focuses solely on the back. While this exercise requires the use of weights, chiropractors would suggest the use of light weights. When completed correctly, deadlifts can build strength in the back muscles. Correct form for a deadlift includes:

  • Stand with the feet shoulder width apart, keeping knees slightly bent
  • Hold dumbbells, with straight arms, next to the sides
  • Lean forward at the hips (goal is to put torso parallel to floor)
  • The arms should always be straight, when leaning to the floor, the dumbbells should move toward the floor
  • Lift torso back to the starting position

Rolling Spine Plank

One of the very best exercises for the back and spine is the plank. Chiropractors suggest planking daily can strengthen the back muscles as well as help to correct poor posture. The rolling spine plank is a variation of the basic plank. It helps to build the muscles of the back as well as work to stretch it. Correct form for this exercise is as follows:

  • Begin in the downward dog position
  • Lower the hips toward the floor, rolling through the spine into a plank
  • Hold with a flat back for a few seconds
  • Bring the hips toward the ceiling, returning to downward dog

If you are one who struggles with back pain, it may be a good idea to visit with your chiropractor at The Joint Chiropractic in your community before heading to the gym.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Las Vegas, Nev.

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