Ready to take the pressure off your lower back? The key to beating low back pain is to build up the right kind of strength and we’re here to help you. 

Your core muscles—not just your abdominals, but the muscles that wrap around your midsection—support your spine and lower back. Your core, hips, glutes, and hamstrings together form one big stability machine, so weakness in any one of those muscles forces the others to pick up the slack. 

Now that we know the information around causes of low back pain, here are some special workouts and stretches that target your lower back so that you can reduce muscle strain and other pain. 

Elbow Plank

Sets: 5 | Reps: 30-second hold per set | Load: Bodyweight | Rest: 45-60 seconds between sets

• Get on the ground, with your stomach on the floor
• Prop yourself up on your elbows and lift your knees off the ground
• Tighten your quads and glutes and continue to push through your elbows and lifting your chest
• If you can’t do 30 seconds, start with 10 seconds [or] start with 15 seconds and then work your way up

Side Plank

Sets: 5 | Reps: 30-second hold per set | Load: Bodyweight | Rest: 45-60 seconds between sets

• Lying on your side, stagger your feet so there’s no pressure on your heels
• Come up onto your elbow into the side plank position, keeping your lower hip high off the ground and the core engaged
• Push through your elbow and pack that shoulder blade back
• If you can’t do 30 seconds, start with 10- or 15-second holds and work your way up gradually

Glute Bridge

Sets: 5 | Reps: 15 | Load: Bodyweight | Rest: 45-60 seconds between sets

• Lie faceup on the floor with knees bent, feet flat on the floor, arms resting at sides
• Squeezing your glutes, lift your hips until your body forms a straight line from shoulders to knees
• Pause for 3 seconds, and then lower back down to the starting position

Hip Stretches

Sets: 4 | Reps: 12 | Load: Bodyweight | Rest: 45-60 seconds between sets

• Kneel on your left knee and place your right foot forward, with your right knee bent
• Pull your left foot upward toward your butt and hold it for 10 seconds. 
• Repeat the exercise with the right leg

These are just a few exercises to help strengthen your lower back. To customize programming and help improve the strength, stability, and flexibility of your lower back, consult with one of our Personal Trainers in club and complete your Game Plan Session.