Welcome back to our series all about back pain! We’ve demystified what back pain is and shared mobility tips to reduce pain instantly. Now we’re ready to incorporate strengthening exercises. One of the most common causes of low back pain is poor movement patterns. In this post, we’ll go over 3 must-do exercises to help you strengthen your low back and build better movement mechanics.
** If you’re in a lot of pain, don’t start here. Head to our Mobility Tips first so you can begin reclaiming pain free movement!
Hip Hinging: The Key to Protecting Your Low Back
Hip hinging is a fundamental movement pattern that involves bending at the hips while keeping the spine in a neutral position. This motion is crucial for maintaining a healthy, pain-free back during everyday activities like bending over, lifting, or squatting. When you hinge properly, your hips move backward, your glutes and hamstrings engage, and your core stabilizes your spine, reducing strain on the lower back. Unlike bending from the waist (which often causes excessive stress on the spine), hip hinging allows you to lift or move with greater efficiency and less risk of injury. The good news is that you can improve your movement patterns, strengthen your low back, and eliminate pain with just a few simple exercises.
1. Bridges – Teaching Proper Patterning
The first exercise we recommend is the Bridge. They are an excellent way to isolate and engage your glutes and hamstrings. Done on the floor, you can really focus on using the proper muscles while keeping that spine neutral. It’s a great way to start retraining your body and establish better movement patterns.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press through your heels and lift your hips toward the ceiling, engaging your glutes and core. Be careful not to arch through your low back and keep your spine neutral.
- Hold at the top for a moment, squeezing your glutes tightly, then lower back down with control.
- Repeat for 10-15 reps.
2. Romanian Deadlifts (RDLs) – Reinforcing Good Mechanics
The Romanian Deadlift (RDL) is a fantastic exercise for reinforcing good movement patterns and strengthening the muscles that support the low back. By practicing the RDL, you’ll improve and strengthen your hip hinge pattern, teaching your hips to move independently from your low back. This helps prevent the common mistake of “rounding” the lower back during activities like bending, lifting, or squatting.
How to do it:
- Stand tall with your feet hip-width apart and hold dumbbells in front of you with a slight bend in your knees. (Choose a light weight and work your way up! Form is most important here)
- Keeping a neutral spine, hinge at your hips (not your back), lowering the weight towards your shins while pushing your hips back.
- Once you feel a stretch in your hamstrings, reverse the movement by driving your hips forward to stand tall again.
- Perform 10-15 reps with a focus on keeping your back straight and hinging from the hips.
3. Goblet Squats – Strengthening and Releasing Tension
The Goblet Squat is a great exercise for strengthening the lower body, particularly the quads, glutes, and hips. We are taking that hip hinge motion we’ve been practicing but strengthening in a different way. It also helps release tension in the lower back and promotes better mobility. Holding the weight in front of your chest (like a goblet) encourages a more upright torso position, which is key for preventing excessive rounding in the back.
How to do it:
- Hold a dumbbell or kettlebell close to your chest with both hands (as if holding a goblet).
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Lower your body into a squat by pushing your hips back and bending your knees, keeping your chest upright and back straight
- Once your thighs are parallel to the ground (or deeper if comfortable), drive through your heels to return to standing.
- Repeat for 10-15 reps, focusing on maintaining good form and keeping your torso tall.
Pro Tip!! If this is too much to start, work your way up by using a bench or a box.
The Benefits of These Exercises
Low back pain doesn’t have to control your life. By focusing on strengthening the right muscles and improving your movement patterns, you can not only reduce pain but also build a strong, healthy back. Incorporating these 3 exercises—Bridges, Romanian Deadlifts, and Goblet Squats—into your routine will help you achieve better posture, mobility, and strength while reducing or eliminating low back pain over time.
Watch How To Strengthen Your Lower Back: 3 Must Do Exercises!
Consistency is key. You can incorporate these exercises at least 1X a week into your regular routine. Do 3 rounds of all 3 exercises for the most benefit! Stick with these exercises, pay attention to your form, and soon enough, you’ll notice improvements in both your back pain and your overall movement quality.
If you’re ready to say goodbye to back pain and strengthen your body for the long haul, start practicing these exercises today. And as always, listen to your body and progress at your own pace!
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