How to Get a Strong Low Back | DO THIS EVERY DAY!

  • Published: 27 December 2018
  • If you have back pain, particularly if you spend a large portion of the day sitting, then you will want to watch this video. I’m going to show you something you can do every day to get a strong low back and start getting rid of the pain that can keep you from your workouts at the least and be disabling at its worst.

    Your game plan for getting a stronger lower back starts with the most important exercise of all, the deadlift. This compound push/pull exercise forms the foundation of any good lifting program. It is perhaps the most functional exercise outside of the squat and is one that you need to master if you want to build a strong and powerful physique.

    The issue with the deadlift is that, if done properly, it lacks the concentric shortening cycle for the lumbar paraspinals (the muscles most often weak when low back pain is present) having instead a heavy reliance on isometric strength of these muscles. The deadlift is not a back extension movement but rather a hip driving or hip extension and glute firing movement. The lower back is instead held in a slight arch with an isometric contraction of the lumbar spinal muscles and maintained throughout the bar’s ride to the top.

    If you do this exercise incorrectly you will be using far too much low back, which is not equipped to hold the amount of weight that is usually used on a deadlift. You need the support of the legs and the incredibly strong muscles of the hips and glutes to drive this movement. That said, there is a small percentage of concentric shortening of the low back muscles that occurs at the top of the lift (not over extension mind you, just at the top as you reach vertical). This accounts for a small percentage of the weight lifted. Because of this, you would have to be deadlifting in the neighborhood of around 500 pounds in order to get an appreciable effect on the concentric overload of the low back.

    Even then however, the deadlift is not something that you would normally perform on a daily basis, meaning that you would need some other options of things to do on non deadlifting days to keep your lower back getting incredibly strong. This is where the kettlebell swing comes in. This exercise is also a hip hinge movement that is performed with much lighter weight than the deadlift. The benefit is however that it is a conditioning exercise that could fit in perfectly on your non weight training days and can be done for longer time to give you an endurance benefit and the volume needed to train the area properly.

    That is not enough either though. This is where you want a staple strength training exercise that can be performed on push days or even leg days that can give you even more overload. This is where the weighted hyperextension comes in most effectively. This is the best exercise for taking the lumbar paraspinals from an elongated position to a shortened position to fully train them through their full range of motion. The big key here is not to do the hyper part of hyperextension. It isn’t necessary. You simply want to contract until your spine is in a neutral position, hold for a contraction and then return.

    Finally, even on non-training days you can and should work on some corrective exercises for your deficiencies. If you have a weak low back, you should explore the use of a couple sets of either high hip bucks or bodyweight supermans just to engage and awaken the muscles of the low back with low intensity but additional volume. Over the course of time, the use of all of these strategies gives you a daily attack plan that will create an incredibly strong low back and help you to get over most if not all of the back pain you may be having from having let your back get this weak in the first place.

    If you are looking for a complete workout program that lays out the right sets, reps and volumes to help you get a strong low back and want to start training like an athlete today, head to the link below and get the ATHLEAN-X Training System.

    For more videos on how to get rid of lower back pain and the best back stretches and exercises for a sore low back, be sure to subscribe to our channel here on youtube and turn on notifications so you never miss a video when it’s published.

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Comments • 2 474

    ATHLEAN-X™   7 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • Galib Mahdi
      Galib Mahdi  3 weeks back

      Jeff....I really need to know something..I started gym..I am a skinny(with some body fat) guy..22years friend who has been doing workouts for long time is saying that I should only do freehand, bodyweight and cardio workouts for a month atleast,than go with weights..what is your say in that..??

    • Shawn Cooley
      Shawn Cooley  2 months back

      I'm fairly new to the gym and working on getting healthier. I have low back issues and watched your video for suggestions. One of the exercises you mentioned was Supermans. I specifically avoid this exercise because it hurts my back. Is this one of those "no pain, no gain" situations?

    • Laurent Elleboode
      Laurent Elleboode  4 months back

      Thx it will heal me

    • Jamie Ganderton
      Jamie Ganderton  5 months back

      Jeff going bald????
      Male pattern baldness?????
      Another awesome vid.

    • Kevin Richter
      Kevin Richter  5 months back

      Hi Jeff, do you have any videos on what to do about hip problems, my problem is when I wake up in the morning especially if I stay in bed for more then 6 hours, my hips are killing me. I also go to the chiropractor every 4 weeks, the chiropractor says my hips are out of alignment, he does his thing and within a day I feel good again. Are there any exercises I can do so I can lay in bed even for 1 hour more and so I can stop going to the Chiropractor?

  • Josiah Martin
    Josiah Martin  8 hours back

    for good mornings, instead of using a bar, i use a resistant band under my feet, coming up around my neck. helps focus on pushing your hips back. thoughts?

    • ian icao
      ian icao  10 hours back

      Now i know why pornstars don't get lower back problems

      • P Short
        P Short  1 days back

        There's a lot of stuff we should be doing every day

        • Zack Markham
          Zack Markham  1 days back

          Thank you. I have a misaligned spine and have found that building muscle in my lowerback and sides has helped lower my pain and even straighten my spine a little. I plan on trying a few of these over time and seeing which works best for my at-home routine. I'm thinking either those Superemans or Bridges. Before my exercise mostly came from my jobs, largely physical jobs which happened to involve lifting, pulling, or pushing objects.

          • SuperBonefinger
            SuperBonefinger  1 days back

            I can't dead lift because of scoliosis, but the kettle ball swing looks doable.

            • Chris Brown
              Chris Brown  1 days back

              Dam man . Please use fake weights in your demonstration. If I did that I would be in a bit of PAIN. Thanks .

              Great information.

              • Sinisa D.
                Sinisa D.  2 days back

                Agree 100% 💪😎
                Great vid!

                • zeus1117
                  zeus1117  2 days back

                  Push days leg days what? I probably go to gym 1x a month. I only do body weight stuff or real sports. Gym is boring

                  • zeus1117
                    zeus1117  2 days back

                    Dude people with this condition don’t visit gym, or have time for such things yet alone lifting weights :). Suggest some home excercise with body weight instead

                    • Mahad Farooqui
                      Mahad Farooqui  2 days back

                      Hey Jeff, which one of these exercises can I do with l4-l5 disc bulge to strengthen my lower back? And will they aid in fixing the bulge?

                    • Jolted22
                      Jolted22  2 days back

                      Putting the truth BACK in training lol

                      • FreeMindInCrowd
                        FreeMindInCrowd  2 days back

                        7:02 It will light you up like a christmas tree xD

                        • Jay J
                          Jay J  3 days back

                          He is not out of breath, he is just showing us the proper way to be out of breath.

                          • Vanalovan
                            Vanalovan  3 days back

                            Advice for incorporating what we see here when you’re working on a slipped disc

                            • Masood Hussain
                              Masood Hussain  3 days back

                              Thank you Mr Jeff cavaliere an absolutely great video great information

                              • danny f
                                danny f  4 days back

                                Great advice on lower back training!!! Would love see a video on over head push exercises how to correctly do it n if overhand or underhand holding of the bar bell makes a difference? Thanks again!!

                                • RaMith CertifiedDamager

                                  Hes the best ive seen. It is what it is

                                  • TheOnlyHoliday
                                    TheOnlyHoliday  4 days back

                                    Loved this video

                                    • Kenneth Cotter
                                      Kenneth Cotter  5 days back

                                      When he threw the row in there after the extension bruhhhhh back day was today but I know what I'm doing tomorrow 💦💦💦

                                      • Joshua Page
                                        Joshua Page  5 days back

                                        Wearing those Kobe’s!

                                        • Netscape Navigator
                                          Netscape Navigator  5 days back

                                          Great advice there, Jeff

                                          • Lang Rich
                                            Lang Rich  6 days back

                                            The last three workouts are really worked for me

                                            • M I
                                              M I  6 days back

                                              Thanks 👍

                                              • Adam Baj
                                                Adam Baj  6 days back

                                                Jeff - I have had back problems for a while now. It recently had a flare up and got x-rays. They determined that I have flat curve in my lumbar spine. Is there anything you suggest to help this? I start decompression therapy in a few day.

                                                • Juan Valentin'
                                                  Juan Valentin'  6 days back


                                                  • Les
                                                    Les  1 weeks back

                                                    My lower back gets tired first than my heart when I run. It’s so annoying. I JUST WANNA RUN 😭

                                                    • Les
                                                      Les  5 days back

                                                      Donsai Roads thank you so much 😭I’ll try it next time I go on a run :)

                                                    • Donsai Roads
                                                      Donsai Roads  5 days back

                                                      I'm also a runner and had the same problem. Try doing deep stretches on your legs. Specifically hamstrings. Takes tons of pressure off the lower back and helped me a ton.

                                                  • Ravi Regan-Hughes
                                                    Ravi Regan-Hughes  1 weeks back

                                                    Thanks Jeff

                                                    • Janewishing
                                                      Janewishing  1 weeks back

                                                      While I appreciate

                                                      • Dillon Zhang
                                                        Dillon Zhang  1 weeks back

                                                        This is great. And your absolutely right, as for hinting that we males can injure ourselves compared to the females, perhaps. I was a medal winning cross-country runner, who did track, one-marathon at world-record pace, and baseball pitcher training at a university. I'm very glad I've never injured my back, but also probably have never maxed out and developed myself as you have. I bench-pressed 300# no-problem at age 19-24 and threw around 900# like nothing and pushed pickup trucks around, when I was in the army. But it's been a while, and I want to get back into it and reach my full potential, which is going to be well beyond all of that kid's stuff!
                                                        Thanks for another great video, and I hope all of the nice looking fitness ladies who are show casing their "glutes training program" stay out of potential law-suites!

                                                        • Eggy Boi
                                                          Eggy Boi  1 weeks back

                                                          Sounds like hulk hogan in 2x speed

                                                          • theis steensen
                                                            theis steensen  1 weeks back

                                                            what if my back is it so much pain that i am not abel to do squads or deadlift with next to no weight?

                                                            • Rose Rafal
                                                              Rose Rafal  1 weeks back

                                                              If it is that bad you should get a professional opinion on where to start.
                                                              However, if I were talking plainly to a friend I would start with stretches for leg and IT band with the bridges on the floor rather than on the bench he shows.

                                                          • Lochlan Paterson
                                                            Lochlan Paterson  1 weeks back

                                                            Is this wise to do with anterior pelvic tilt?

                                                            • Deakin Kell
                                                              Deakin Kell  2 weeks back

                                                              I thought back extensions were a staple for people to do before building up to dead lifts, guess I was right.

                                                              • Timothy Ramirez
                                                                Timothy Ramirez  2 weeks back

                                                                Dude farts at 7:00

                                                                • Vandal Cleaver
                                                                  Vandal Cleaver  2 weeks back

                                                                  I'm confused as to why Jeff cannot do a Good Morning due to poor hamstring flexibility/hip hinge. Is the next step not to improve that flexibility? I can't imagine Jeff being able to do barbell squats with poor hip hinge/hamstring flexion, and that's one of the big three.

                                                                  • Nick Wilkinson
                                                                    Nick Wilkinson  2 weeks back

                                                                    It's really a brilliant idea to include/ mix in a a few sets of these 'auxiliary' movements to compliment the low back. If I'm understanding correctly, he's not saying to go HAM on these movements, but just to use them as a compliment to your main power lifts. Nice video.

                                                                    • edutheboss98
                                                                      edutheboss98  2 weeks back

                                                                      I used to do the hyperextension with a barbell and a 45lb plate on each side

                                                                      • nublex
                                                                        nublex  2 weeks back

                                                                        fuck yeah that's all good advice!

                                                                        • Dbeststuff
                                                                          Dbeststuff  2 weeks back

                                                                          Great video!!!

                                                                          • Musashi Miyamoto
                                                                            Musashi Miyamoto  2 weeks back

                                                                            thanks so much, my pain went away:P

                                                                            • Cristian Fernandez
                                                                              Cristian Fernandez  2 weeks back

                                                                              552 fat ass potatoe coaches

                                                                              • IBI Nz
                                                                                IBI Nz  2 weeks back

                                                                                Hi jeff, i have a severe lumbar issue and that results in a lot of pain and shooting pains in my left leg, which of these exercises would you prefer to strengthen my back?

                                                                                • Gordon Shaw
                                                                                  Gordon Shaw  2 weeks back

                                                                         this video might help, if it's a slipped disk.

                                                                              • James Osborne
                                                                                James Osborne  2 weeks back

                                                                                You're a guru

                                                                                • Regis Johnson
                                                                                  Regis Johnson  2 weeks back

                                                                                  Very helpful man, thanks

                                                                                  • Frankie Huang
                                                                                    Frankie Huang  3 weeks back

                                                                                    This places stress on my knees. Anyways to counter it?

                                                                                    • Sasan Maramkhah
                                                                                      Sasan Maramkhah  3 weeks back

                                                                                      Thanks! Should I forget the Back equipment that's on a 45 degree angle, kinda similar to the GHR?

                                                                                      • Galib Mahdi
                                                                                        Galib Mahdi  3 weeks back

                                                                                        Jeff....I really need to know something..I started gym..I am a skinny(with some body fat) guy..22years friend who has been doing workouts for long time is saying that I should only do freehand, bodyweight and cardio workouts for a month atleast,than go with weights..what is your say in that..??