Building Lower Back Muscle

A useful guide on "Building Lower Back Muscle".

Altogether too often the lower back muscles get neglected in training while the upper back muscles get seriously worked. The reason is probably because no one notices a strong lower back but they sure do notice those wide lats. Unfortunately, this is a grave error given that the lower back is susceptible to strains and injuries. Also, other exercises suffer as a result of not having strength and conditioning in the lower back where all that power needs to be. As such, building lower back muscle is a vital part of any workout.

Target the Spinal Erectors

When referring to building lower back muscle, it is usually a reference to the Spinal Erectors. Of course it isn’t possible to actually isolate lower back muscles but key workout exercises can target them. Working on the lower back to strengthen and condition it also strengthens the entire back. Building lower back muscle enables the athlete to perform other body building exercises with the required strength and power. An effective lower back workout would include both stretching and strengthening exercises.

Stretching Exercises

Stretching is vital to building lower back muscle. Forward bends or other extensions that stretch the back are an important place to begin lower back training. Also, hamstring stretches and extensions work quite nicely, especially in between other heavy lifting sets. Actually, it is important to remember to stretch in between sets that require heavy lifting.

Exercises for Building Lower Back Muscle

Two of the best exercises for building lower back muscle are Deadlifts and Barbell Bent Over Rows. Not only do they add mass but they are great for building strength. Hyperextensions with or without a hyperextension bench are perfect for this purpose. They isolate the Spinal Erectors and specifically target them. Other exercises that target the lower back would include Lat Pulldowns, Seated Rows, Good Mornings, Exercise Ball Lower Back Extensions and the Cable Bent-Leg Deadlift. Many trainers suggest one or two strength training exercises per workout along with the necessary stretching exercises.

Tips for Building Lower Back Muscle

Many experts suggest working on the lower back in the beginning of the week’s schedule and don’t target them again until the following week. This is because the back muscles are slow at recovering. The idea is to strengthen the lower back so that it can become the powerhouse for the entire muscle building regimen. Form is vital in building lower back muscle especially with Deadlifts which pose a very real danger of injury if form is not maintained. The most important tip in this article is that you must always warm up before doing any lower back workouts.

So often building lower back muscle is neglected because athletes are not looking for striations in those muscles. However, neglecting them is a huge mistake. Strength is needed in the lower back as a foundation for most other exercises. As with any back exercise, remember to keep the spine straight.