Exercising your lower back—which encompasses five lumbar vertebrae and part of the pelvis—can benefit you in several ways. Strengthening and stretching this area can not only help stabilize the lower spine but also support your upper body. This, in turn, provides additional benefits, such as improved range of motion and flexibility. At the same time, gym-goers may indulge in a variety of exercises, a few stand out for their effectiveness.

Here Are 5 Exercises That Can Strengthen Your Lower Back

1. 45-Degree Extensions

This exercise strengthens the lower back and hips, which work together to make your body stable and enhance its movement. Maintaining a rigid spine is essential to focus the effort on the lower back and hip extension. This foundational move prepares the body for more complex lifts and prevents injury. However, distinguish between fatigue (normal) and pain (consult a specialist).

How to do it:

• Start by lying face down on a hyperextension bench.
• Position your body so that your upper thighs rest on the bench, and your torso is hanging down.
• Cross your arms over your chest or place your hands behind your head. Slowly lower your upper body toward the ground.
• Hold for a second at the bottom, then push through your lower back and glutes to lift your torso back up.

Bird Dog

A simple yet effective movement, the bird dog enhances spinal stability and builds a strong foundation for athletic performance. The exercise involves extending one leg and the opposite arm while maintaining a neutral spine. Keeping the hips steady is key to reaping the full benefits of this move.

How to do it:

• Start on your hands and knees, wrists directly under your shoulders, and knees right under your hips.
• Tighten your core.
• Reach your right arm forward and your left leg back, keeping them both level with the floor.
• Pause for a second at the top, then bring your arm and leg back down.
• Switch sides, extending your left arm and right leg.

This powerhouse exercise targets the lower back and glutes. With the use of a barbell or dumbbell, this movement focuses on hip hinge mechanics, stressing the lower back during the descent. Pausing at the bottom of the movement builds strength and tension, preparing the body for heavy lifting.

How to do it

• Stand with your feet hip-width apart, holding a barbell or dumbbells in front of you.
• Brace your core and bend your knees just a little.
• Hinge at your hips, lowering the weights while keeping your back flat and your chest open.
• Go down until you feel a stretch in your hamstrings – about halfway down your shins.
• Pause briefly, then push your hips forward to return to the starting position.

Dynamic exercises like kettlebell swings train the lower back to handle rapid changes in movement. This move enhances both acceleration and deceleration, crucial for sports and daily activities. The intensity depends on the weight used—lighter kettlebells for time-based sets and heavier ones for rep-based sessions.

How to do it

• Stand with your feet wider than shoulder-width, with the kettlebell in front of you.
• Bend your knees slightly and grab the kettlebell with both hands.
• Hinge at the hips to swing the kettlebell back between your legs, keeping your back straight.
• Drive your hips forward, using the power of your hips to swing the kettlebell up to about shoulder height (or higher if you can).
• Let the kettlebell swing back down and repeat the motion.

Side planks are excellent for engaging the obliques, which contribute to lower back stability. Keeping the hips lifted and the spine aligned is critical. Beginners can modify the move by bending the lower leg. This exercise builds deep core strength, stabilizing the spine and preventing lower back discomfort.

How to do it

• Lie on your side with your elbow under your shoulder and your legs stacked on top of each other.
• Engage your core and lift your hips off the ground, forming a straight line from head to feet.
• Keep your hips lifted and your spine aligned, holding the position.
• Hold for as long as you can, then switch to the other side.

Good posture is super important for a healthy spine and strong upper back muscles. But simply sitting up straight isn't always enough to prevent or fix upper back pain. That's where yoga poses can really help!

Everyday habits, things like texting, typing on a computer, or carrying a heavy bag can worsen your pain. Medical experts also point to overusing your back muscles or pressure on your spinal nerves from a herniated disc as other common causes.

Yoga Poses For Upper Back Pain

While yoga can definitely help ease upper back pain, it's important to practice safely to avoid further injury. Claudia Jasper advises that when you do these stretches, always be mindful not to let your shoulders roll forward. Instead, actively roll your shoulders back throughout your practice. This movement helps your shoulder blades slide down your back, opening your chest and keeping your spine long and healthy.

If you have ongoing (chronic) upper back pain, always talk to your doctor before starting any new exercise routine.

Cat Pose (Marjaryasana) and Cow Pose (Bitilasana)

This gentle flow is a fantastic way to warm up and energize your upper back. Make sure to move slowly and smoothly between the two poses. You can do this classic pair on your hands and knees (Tabletop position) or even while sitting comfortably in Easy Pose.

Thread the Needle Pose (Urdhva Mukha Pasasana)

This calming pose is excellent for opening your upper back and releasing tension in your shoulders. It encourages your shoulder blades to move away from your spine, creating more length and space. Start from a Tabletop position to enter this pose.

Eagle Arms (Garudasana)

Eagle Arms is a great stretch for your upper back and shoulders. You can do this arm position on its own, while sitting in a chair, or as part of the full Eagle Pose. You can also combine it with Hero Pose for added benefits.

Extended Puppy Pose (Uttana Shishosana)

Can't decide between the relaxation of Child's Pose and the stretch of Downward-Facing Dog? Extended Puppy Pose combines elements of both! It helps to lengthen and stretch your entire spine. Claudia Jasper loves this pose for opening the chest and shoulders, which is key for relieving upper back pain. You can even place a block under your forehead for extra comfort.

Camel Pose (Ustrasana)

Camel Pose is a favorite of Jasper's for upper back relief. This gentle backbend opens your heart, chest, and shoulders, allowing you to breathe more deeply into your upper body. You can adjust how deep the stretch is by keeping your hands on your lower back or placing them on blocks.

Supported Reclining Bound Angle Pose (Supta Baddha Konasana)

Give your upper back some much-needed relief in this supported, relaxing pose. Claudia Jasper particularly likes using a bolster (a long pillow) for an extra chest stretch. To set up, place the bolster along your spine at the top of your mat. Sit down at the top of your mat, bring the soles of your feet together with your knees spread open, and gently lie back onto the bolster so it's aligned with your spine.

You've just finished a long trip, whether by car, plane, or train, and your body feels stiff and achy. Being cooped up in small spaces can leave you feeling tense and uncomfortable. But what if you could stretch out and feel better right from your seat?

Yoga is a fantastic stress reliever. Through deep breathing exercises and mindful movements, it helps calm your nervous system, lowering stress hormones like cortisol. This shift from a "fight or flight" state to a more relaxed one helps your body restore itself, leading to feelings of tranquility and mental clarity.

Regular yoga practice can also significantly improve sleep quality. By reducing stress and calming the mind, it prepares your body for a deeper, more restful sleep, which is essential for feeling truly rejuvenated.

How Yoga After Travel Helps

Yoga helps your muscles and joints in several key ways. Its gentle stretches increase your flexibility and range of motion, allowing your joints to move more easily and reducing daily stiffness and aches. Poses to Ease Travel Aches and Pains

Here are shares easy yet effective yoga tips for long car rides and other travel, even when space is tight. These simple motions can help you feel much better and make your journey more comfortable.

Seated Cat-Cow Pose

This gentle movement helps your spine become more flexible and lubricated, creating subtle space between your backbones. It also increases blood flow, which can help you feel refreshed. Remember to coordinate your breath with the movement, exhaling as you lean forward and inhaling as you round your spine.

Seated Spinal Twist

Even in a cramped airplane or car seat, you can give your back a good stretch. These twists gently stretch your middle body, ribs, and the muscles you use for breathing. They can even provide a light massage to your internal organs, helping you feel more relaxed and comfortable on your journey.

Neck Rolls

Simple and effective, slow neck rolls are easy to do on any trip. They loosen tight muscles, helping to ease tension that often builds up in your shoulders and neck during travel. Just imagine your nose drawing a slow circle on a clock in front of you, letting the weight of your head guide the stretch.

Shoulder Rolls

Release tension and loosen up your shoulder muscles with these easy, yet impactful, rolls. Slightly scoot forward in your seat so your back isn't touching the seatback. Then, draw circles with your shoulders, first in one direction (thinking "up, back, and down"), and then reverse. Keep your breath steady with each roll.

Seated Forward Fold

This simple stretch is excellent for your lower and upper back. While it might require a little more room to lean forward, it's perfect for getting some movement in at the airport terminal or on trains and buses. Remember to keep your feet flat and breathe deeply as you fold forward gently.

When you're on the go, the main idea is to move your body in different ways and pay attention to what it needs. Try to move as much as you can to help your blood flow, and always remember to breathe deeply.

Everyone has their own goals and understandings of why they wish to exercise in the gym. Some people do so because they wish to lose weight, others do it to gain weight and increase muscle density. However, many people believe that building muscle takes time and a lot of effort.

But do you actually need to spend hours at the gym to build muscle or get stronger? A recent study from Florida Atlantic University suggests otherwise. Researchers indicate that just a few focused sets might be all you need to see significant progress this summer.

Volume vs. Frequency

Published as a preprint on SportRxiv, the study reviewed numerous earlier investigations into training volume (how many sets per workout) and frequency (how often you train each week).

The findings suggest you don't need super long gym sessions to get stronger or build muscle. There's a point where doing more doesn't really help, and it might even work against you, especially when you think about getting tired and how much time it takes. This goes against the common idea that doing more always leads to better results.

Finding the "Just Right" Amount for Gains

The team looked at how the amount you train affects both how much your muscles grow and how strong you get. They found that doing more exercises can help, but only up to a certain point.

For muscle growth, the benefits kept increasing until about 11 sets that involved the muscle indirectly or directly in one session. For strength, the best number was even smaller: just two sets that directly targeted the muscle or movement.

What's the Difference Between Set Types?

It's helpful to know the difference between two kinds of sets:

Fractional sets count all the work for a muscle group, whether it's the main exercise or not. For example, exercises for your triceps (the back of your arm) help with chest strength because they assist in pushing. So, even if you're not directly doing a chest exercise, triceps work can count.

Direct sets, on the other hand, focus specifically on the muscle or movement you're testing. Think of doing bench presses to build chest strength – that's a direct set for your chest.

Discovering the Point of No Extra Benefit

The study brought up a new idea: the Point of Undetectable Outcome Superiority (PUOS). This is the moment when doing more sets doesn't really add much extra benefit. The researchers believe this idea can help people create more efficient workout plans, saving them time while still getting results.

If you're mainly looking to get stronger, the main takeaway is simple: doing just one to two tough, dedicated sets in each workout can really pay off!

Instead of just adding more sets to a single workout, if you want to get stronger, you might get better results by working out more often but with shorter, more focused sessions.

One thing you must keep in mind is that this study has not yet undergone peer review, and its findings should be considered preliminary. Of course, some people want to get every last bit of muscle growth they can, no matter how much effort it takes. For them, trying out higher amounts of sets makes sense, as long as they pay close attention to how well their body recovers.