02/05/2026
3 exercises to keep your lower back strong 💯
A resilient lower back is built by getting strong at end ranges of motion. These movements help build strength, control, and durability where most injuries happen 👇
1️⃣ Reverse sit-ups / arch-ups
Set up hanging over the edge of a bench or block with a partner holding your legs. Start with your torso flexed, then slowly extend your spine to lift your chest into a fully extended position. Control the movement both up and down. Start with bodyweight and low reps.
2️⃣ Jefferson curls
Begin standing on a small platform. Start with no weight and slowly roll your spine down one vertebra at a time into full flexion, reaching toward the floor. When ready, hold a light weight (5–15 lbs) and move with control. Perform 5–15 reps or stop at moderate fatigue. Progress gradually.
3️⃣ Band-resisted back rotation
Attach a resistance band and rotate your torso against the pull of the band. This can be done standing, sitting, or in diagonal patterns to match your sport or activity. Move through a full, controlled range of motion and focus on smooth rotation rather than speed.
👉 Be sure to start gently and progress slowly. Keep in mind, the point is to train the ranges your body actually uses!
