Lower Back Exercises for Men

lower back exercises for men
(Last Updated On: August 26, 2022)

Target Details for Lower Back Muscle for Men

Body Part: Back

Target Muscle:  Spine

Equipment: Exercise Mat , Barbell, Body Only

Category: Exercise for Men


Most men intend during exercise to neglect the strengthen of the lower back muscles, because they are invisible to them and they think that it is not important to do this exercise! This is not the real case, which is why lower back exercises for men are considered essential.

Because these muscles work on your behalf in the background to support the core body and the sensitive spine that protects the nervous system, without which you cannot move a single muscle.

In addition, the main causes of lower back pain are muscle strain, excessive weight lifting, ligament injury, and weakness of the back muscles and discs that support the spine.

According to the usual observation of people, back pain makes you sit, stand and walk in a way that relieves the pain. But over time, such a wrong posture and less back exercises will lead to more and more complex health problems and atrophy of the back muscles that protect the body.

In order to reduce pain and prevent any kind of back injury, it is important that you start strengthening your erector spine as part of your daily routine.

We have compiled some great home exercises that will help strengthen the back muscles for men and protect you from lower back pain.

But before we start explaining the exercises, let’s take a quick look at the structure of the back muscles, their main benefits, and how to warm up, this will strengthen our position on how to focus on the required muscles, as well as provide the reason and increase our awareness of why we need to workout this muscle.

Spine Anatomy

Spine Muscle Structure

There is a wide and complex group of back muscles that work together to support the spine, help stabilize the body, and allow the body to move, twist and flex in many directions. Three types of back muscles help with the function of the spine, the extensors, flexors, and obliques:

  • Extensor muscles: That attaches to the back of the spine and allows standing and lifting objects. These muscles contain large paired muscles in the back, called the erector spinae, which help raise the spine and gluteal muscles.
  • Flexor muscles: Which attaches to the front of the spine and allows flexion and bending forward, lifting and arching of the lower back.
  • Oblique muscles: That attaches to the sides of the spine and helps rotate the spine and maintain proper posture.


Spine Function

There are three main functions of the spinal muscles:

  1. Protect the spinal cord, nerve roots and many internal organs of the body.
  2. Provide structural support and balance to the body to maintain an upright and correct posture.
  3. Enable flexible body movement.


Benefits of doing Lower Back Exercises

There are many benefits for Spine workouts at home, which target the lower body. Here is a list of the main benefits:

  • It constantly removes waste from within the muscles.
  • Stimulates maintenance of proper functions of muscles, tendons and bones.
  • For your back, exercise keeps you healthy , makes you look young and in a fit posture.
  • Maintains muscle flexibility, improves joints and strengthens bones.
  • Protects you in the future from back muscle pain or possible injuries.


Best Lower Back Warm Up

Warming up and stretching are an important part of exercising every part of the body.

When crafting a routine to warm up your lower back and lengthen your spine, it’s important to understand the different levels at which you can move. If you bend the spine only forward and backward, but not rotate or bend it sideways, you are restricting the spine’s access to a truly capable function.

The warm-up exercises below will help you in this regard:

1. Foam Roller Back Extension

    • Sit on the floor with your knees bent and your feet flat on the ground.
    • Put a foam roller or something similar in your lower back where your lower ribs are, in order to raise the middle of the back.
    • Lie on the roller in the middle of your back and keep your arms under your head.
    • Slowly lean back over the roller as you exhale, pushing the head back toward the floor.
    • Then raise your head back to the starting position. Then repeat.

Warm up back - Foam Roller Back Extension

2. Touch Your Toes Stretches

    • Stand straight with your feet close together without locking your knees.
    • Lift your arms up overhead and look up.
    • Bend forward and extend your hands toward the floor as far as possible to touch your toes (don’t bend your knees). At the same time, push your hips back and shift your weight into your heels.

Warm Up Back - Touch Your Toes step 1

Warm Up Back - Touch Your Toes step 2

3. Rock-Back Rotation

    • Start by sitting on all fours with your hands on the floor under your shoulders and your knees under your hips.
    • Move your hips back to your heels, while keeping your palms planted on the floor.
    • Place your right hand behind your head and rotate your shoulders and head in sync to the right as far as possible as you exhale.
    • Bring your head and shoulder to the center.
    • Switch to the other side, then repeat the steps.
    • Repeat 8 rounds on each side.

Warm up back - Rock-Back Rotation Step 1

Warm up back - Rock-Back Rotation Step 2

4. Cat Stretch

    • Place all fours on the floor of your hands and knees on a mat, to protect your knees.
    • Bend the middle of your back down, in a semi-circle shape, and exhale.
    • Then bend your back as high as possible and inhale.
    • Repeat 10 times.

Cat Stretches



Lower Back Exercises for Men


1: Bird Dog

(Equipment: a Exercise Mat )

Spine Workout 1 - Bird Dog

The name comes from referring to the way dogs instinct is when they point their heads at a particular target, and how they stand when doing so, this is done about preparing to chase something, affecting the muscles of the body and tightening the back.

This exercise will help tone and strengthen your spine as well as build strength in your core.

How to do a Bird Dog exercise?

  • To start this exercise, you need to stand on all fours on the floor with your knees and hands on the mat.
  • Your hands should be in a straight line with shoulder width apart, and your knees should be about the same width as your hands.
  • Now raise your right hand (90 degrees off the ground) making sure to keep your arm straight, parallel to the floor.
  • Hold this position and raise your left leg straight and parallel to the floor.
  • Stay in this position for two seconds, then switch sides.


Repeat this exercise 8 to 10 times.

2: Prone Superman

(Equipment: a Exercise Mat )

Spine Workout 2 - Prone Superman

The Superman prone exercise is a remarkable exercise for the lower back (Erector Spinae) if performed properly.

How to perform Prone Superman?

  • Lie flat on your stomach on the Exercise Mat .
  • Now gently in smooth motions, raise your legs and arms as high as you can in the air for 5 seconds as if you were flying. Be sure to use your back muscles to maintain this position.
  • Then start moving your hands and feet slowly down to floor.
  • Refrain from putting any pressure on your legs and arms.


Repeat this exercise 8-12 times.

If you find that doing this exercise is too much pressure for you to handle, start switching sides by raising the leg and arm first on one side, then lowering them, and followed by raise the other side.

After some practice and experience, you will be able to lift all of your limbs up together at once.

3: Standing Superman

(Equipment: No Equipment use Body Only)

Spine Workout 3 - Standing Superman

In this exercise, you have two ways to perform either using a chair to provide support and balance which makes the exercise easier, or using just the body for more challenge.

How to perform Standing Superman?

  • Grab one hand on a chair or table for balance, and stand with your feet about hip-width apart.
  • Now begin to slowly bend forward with your left leg extended straight behind you until it is parallel to the floor.
  • While in this position, extend your right hand straight forward to be parallel to the floor, and should be close to the ear and your eyes should be staring at the ground. As you send your left hand back, parallel to your torso and the floor.
  • Hold this position for 5 seconds and then return to a standing position.
  • Now switch to other limbs sides and repeat the same steps.


Repeat this exercise 8 to 10 times and it will build a better erector spine and improve the body balance.

At first you will find it difficult to perform the correct position of the exercise, and with time the practice will become easy.

4: Deadlift with Barbell

(Equipment: Barbell)

Spine Workout 4 - Deadlift

Precaution Required!

This exercise requires you to start with 3-5 pounds of free weights for a further warm-up. It is highly recommended to wear a rear back belt to protect your spine during training.

A word of caution in the first point is not to use too much weight at first, otherwise it will strain your back, and over time the exercises will increase your ability to bear the weight you dream of. You can only add more weight when you feel strong enough.

How to perform Deadlift with Barbell? 

  • While standing straight, place the center of your feet under the barbell.
  • Bend your knees so that your leg shins touch the bar.
  • Bend over and grab the bar with your hands into a shoulder-width grip.
  • Take a deep breath, hold it firmly, and stand with the weight, Raise the bar by lifting your body up and straightening your lower back, until the bar is eventually in place just below the level of your hips.
  • Make sure to stand with your back straight, shoulders back and feet hip-width apart, to control the load and avoid injuries.
  • Then gradually return the bar to the floor.



Repeat this exercise 4 to 6 times.

5: Child Pose

(Equipment: a Exercise Mat )

Spine Workout 5 - Child Pose

This pose relaxes your back, especially after tough exercise sessions.

How to perform Child Pose?

  • Kneel on the floor above your feet, with your back straight and your heels facing out.
  • Begin by lowering your upper torso to the floor to a level so that your head is touching the ground. At the same time, gradually extend your hands forward, Your palm will eventually touch the ground.
  • Stay in this position for about 1-3 minutes. Then repeat.



We need to provide sufficient and effective time to exercise our back muscles, because it has a great impact on our spine and has other vital considerations in our lives, and we also need to think of mistakes or injuries as a precautionary measure in case they occur.

Spine Injury

If you have had medical back pain in the spine for any length of time, your physician can advise you to avoid exercise movements that cause this pain such as squatting and lifting.

The spine often becomes weak after a sustained injury or surgery to the lower back. You can still avoid such injuries or relieve back pain by using Back Braces for safer options.

For this reason, it is important to know how to strengthen the muscle group in the lower back for a full recovery and before this happens.


I hope the lower back exercises for men will be useful to you, if you have any questions, or want to leave your personal feedback, please send your comment in below post. I would Love to Help You.


Challenge enough to Boost your Body to the Next Strength level!

There is (much) more! In the next article, you’ll tackle different Muscles workouts.

You’ll be happy to see more muscle results develop over time.


6 thoughts on “Lower Back Exercises for Men

  1. This is really great for me because I’ve been sitting a lot at work and even in my blogging. I know these exercises are intended for men. But I think it could also be great for women as well, I guess.

    What can you recommend for women who’s been sitting down all day because of work? What exercises is applicable for busy people facing their laptops all day? Do you have something to share?

    Looking forward to your response. :)



    1. Hi Mecyll,
      First most Welcome to my site, and Thanks for stopping by my post.
      Actually you describe me in some way, cause my self before i used to sit over laptop for hours which makes me back suffer, so i decide to change that.
      Regarding your question about lower back workout for women, For you i create special post specific for women regarding how to take care of lower back and Strengthening that area, i’m sure it will be useful to you.
      Check out workouts link: Back Workout for Women

  2. Great article, very informative. I generally use moslty gymnastic bar, but I need to try on of them.I’ve got a question about deadlift: Is the deadlift not harmful to the knees?

    1. Thanks alot Kamil,
      I usually try to post useful full informative, to help myself and other to be healthy and motivated in their life’s.
      regarding your question: Is deadlift not harmful to the knees? Answer is NO. it’a safest for Knees if deadlift executed correctly.
      It’s ultimate lower-back exercise and improve functional strength. Also The main recruited joint is about Hip, not the knees.

  3. This is such a detailed training guide for strengthening the core and back.

    The best part is I can do all these exercises at home.

    Don’t need to pay for expensive gym memberships and group classes.

    All men need this workouts as it is the fundamental movement and exercises for us to carry out normal tasks without injuring our back.

    Great post!

    1. Thank Alot Winson,
      That’s true these workouts build to be performed at your comfort home any time with out extra Gym membership cost.
      This is actually the main purpose of this website (Fitness @ Home).

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