How to Strengthen the Lower Back at Home

How to Strengthen the Lower Back at Home

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Try a modified crunch on the exercise ball.

Polka Dot Images/Polka Dot/Getty Images

Your strength training routine should address all parts of your body, including your back. You don't have to do these exercises exclusively in a gym, however. By using an exercise ball at home, you can work nearly every major muscle group, including the lower back. A word of warning though: If you're recovering from a back injury, be sure to get your doctor's OK before you try these exercises on your own.


Lie on your back on the floor with your feet resting on top of your exercise ball. Rest your arms at your sides, with your palms facing down, and then slowly lift your butt and your lower back until your body forms a long straight line from your shoulders to your feet. Hold the position for a few seconds, and then slowly lower your body back down. Repeat 10 times.


Sit on the exercise ball and rest your feet flat on the floor with your knees bent. Walk your feet forward as you lean backward, resting first your lower back on the top of the ball and stopping when your shoulders and upper back rest on top of the ball. Straighten your trunk and legs, forming a straight line between your shoulders and feet. Hold the position for a few seconds, and then walk your feet backward until you're sitting on top of the ball again. Repeat the sequence 10 times.


Kneel in front of the ball and then lean forward and rest your chest on the ball, allowing your arms to hang down and reach toward the floor. Tighten your abdominals and walk your feet forward, which should cause the ball to move downward along your body. When you can, rest your hands on the floor and continue "walking" with your hands, so that your feet raise up and then your abdominals, your thighs, and finally your shins rest on the top of the ball. Keep your body in a straight line, holding your body in this plank position for a few seconds. Walk your hands backward until your chest is resting on the ball. Repeat the entire "rollout" sequence a total of 10 times.


Walk your hands back again until your abdomen is resting on top of the ball. Allow your feet to rest on the floor behind you, and place your hands behind your head. Lift your torso upward so that only your hips rest on the ball, hold for a second, and then lower your torso to the starting position. Repeat the entire sequence a total of 10 to 20 times.

Things Needed

  • Exercise ball


  • Do each exercise slowly with careful, controlled movements.


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