Where are my lower back muscles?
You've heard at least one adult—your mother or father, a teacher, or friend—grumble about his or her aching back. Chances are the problem stemmed from the tailbone or lower back. You can avoid this misery by strengthening the muscles that run along both sides of your spine (formerly called erector spinae
). back to top
What do my lower back muscles do?
Together with your stomach muscles (abdominals, or "abs"), your lower back muscles act like a girdle supporting your torso
. Strong lower back muscles give you the support you need to help a friend re-arrange her bedroom furniture. They also keep you comfortable when you're stuck at a desk doing homework for hours on end. Those lower back muscles are also the key to safety when you lift weights (or the kid you are babysitting). And gymnasts know a strong lower back puts the spring in back handsprings. back to top
How do I get strong lower back muscles?
Some lower back exercises require no equipment. You can do them anywhere you have enough space to lie down. You can also strengthen your lower back—along with your abs and the rest of your torso—using a medicine ball, or weighted workout ball. Originally used by boxers in training, these balls are great tools for building a strong torso. And they're a fun way to work out with a friend
! Try these resistance training exercises for your lower back: back extension
and ball pass
. back to top
How do I stretch my lower back muscles?
After you finish your strength training routine, be sure to stretch your muscles. Stretching helps your muscles get rid of the lactic acid
that builds up and makes you feel sore a day or two after your workout. Here is a lower back stretch
that feels great after a challenging workout. back to top