Here are the best lower back exercises I could find.
The Deadlift is undoubtedly the most critical and effective back exercise that has ever been conceived. This is not hard to believe since the Deadlift is among the oldest of back exercises, and one of the best examples of compound exercises that utilize various muscle groups in the body. Combined with the squat, the Deadlift forms a deadly combination—one that is capable of helping you gain extensive muscle mass and make unbelievable gains. Deadlifts are so effective since they work every major muscle group in your body including the calves, pectorals, traps, shoulders, quadriceps and hamstrings apart from the glutes and your entire core, including parts of the abdominal section. For those who are desperately seeking to raise their mass gains, this exercise when performed correctly can yield excellent results.
Doing the Deadlift Right!
There are not many variations in attempting the Deadlift since its basic mannerism has remained the same over the centuries. This basically involves lifting the weight off the floor using your entire body. When starting out, you can use the standard, 45 pound barbell that should be placed on a flat, even floor. Now, position your feet along the width of your shoulders and place your hands on the side of the bar that is facing away from your feet. Now, try to lock your back in a stance wherein you feel you would be able to pick the bar without creating too much of an arch in the back. For doing so, you need to drop your buttocks low and then attempt pulling the bar, all the time ensuring that the bar is close to your body, i.e. close enough to literally scrape the shins. As you rise with the barbell, your entire body is engaged in this activity. Once you have pulled the bar up, drop it down with a reasonably slow speed wherein you don’t throw it on the floor but place it back on the floor with minimal bounce.
In this back exercise, you need a squat rack. You should get started by moving the safety bars to a level where the bar is resting at around your knee’s height. Now, start by placing the bar on the rack. This exercise is essentially a variation of the deadlift and is done in a similar manner. This means that your feet should be as spread apart as your shoulder width and once you have placed the bar accordingly, you should grip the loaded bar a bit beyond the shoulder’s width. From this stance, you can lift the bar up and then lower it on to the safety bars—this has to be done repeatedly, i.e. more reps are small pauses are recommended for rack pulls.
The Squat is the undisputed leader in the niche of lower and upper back exercises. It has been practiced for many years and is still regarded as the first step towards gaining full-body conditioning. When starting out, you can use the standard 45-lb barbell. This barbell should be placed on your shoulders and not your neck. Ideally, you should seek some help to place the squat bar to avoid back injuries. If you don’t have help, pick the bar off a rack and step back away from the rack. This ensures proper spacing for your movement. Your legs should be spread a bit wider than you shoulders. The feet should be pointed outwards. When you are squatting downwards, the knees should track-out a bit, i.e. towards your toes. Ensure that you are looking straight ahead and try to keep your back as straight as possible. You should bend until your thighs are almost parallel to the floor. This is the downward thrust of the Squat. Now, you need to use your butt and thighs for pushing a bit beyond the parallel position and then rise back. You need to use your hips as the driving force here and not your shoulders. Yes, Squats are regarded as a primary leg exercise but they work wonderfully for expanding your back and making it stronger, particularly the lower back.
Yes, Back Extensions Actually Work!
Back Extensions are done best using the bodyweight when attempting them for the first time. This helps to get the form right. Get started by placing the feet into the locks to secure them firmly. These are the locks or the padded section on the gym benches that are recommended for leg and back exercises. Now, place each of your legs across the padding and ensure that your body and upper torso are positioned properly to help you be mobile in this stance. Now, you need to let your body dip and for raising it, use the back, i.e. to raise yourself.
Make Gains the ‘Good Mornings’ Way
Good Mornings are regarded as the typical, niche-defining old-world exercises that were very popular during the early part of the century. Even today, many gym trainers swear by the use of Good Mornings for working-out the back. For getting started, you need the conventional 45 lb barbell—secure this bar on your back. Now, you need to step back until you are sure of having sufficient room for yourself and your bodily movement. Now, move your head in a downward motion. While doing so, you need to keep your back tight. Check repeatedly to see if your back is getting in an almost-parallel position with your waist. This is the stop point and from here on, you need to go back to the top. Never create a major curve in your back when attempting Good Mornings as this creates the risk of injuring your back.