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 • 2 806

    ATHLEAN-X™   10 months back

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

    • Robert Delagarza
      Robert Delagarza  4 days back

      Hello Jeff. If you can help me would you recomend hyper extension with a herniated disk? Im doing a few of your exercises for it and theyre helping me alot. Thanks

    • Prince T
      Prince T  2 months back

      ATHLEAN-X™ how many sets should I do of those types of exercises?

    • toma ras
      toma ras  3 months back

      Brethe man, breathe!

    • Galib Mahdi
      Galib Mahdi  4 months 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  6 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?

  • Michael Smazal
    Michael Smazal  2 days back

    God bless Jeff and his channel for giving everyone the quality information they need to improve their physical health.

    • cuddler
      cuddler  2 days back

      Can anyone help me with hyperextensions?
      I am contracting my glutes and "pull" my upperbody up using my core-area as kind of a lever. Is that correct?
      Edit: while having my belly, just, tucked in.

      • Screen Share
        Screen Share  2 days back

        On my way to the gym to do all that

        • Karan Gupta
          Karan Gupta  3 days back

          Muh se supari likal ke baat kar re baba 😂😂😂😂😂😂😂😂😂😂😂😅😅

          • Karan Gupta
            Karan Gupta  3 days back

            Muh se supari likal ke baat kar re baba 😂😂😂😂😂😂😂😂😂😂😂😅😅

            • Leonela Juarez
              Leonela Juarez  3 days back

              Good Morning Genius! was diagnosed with spondylolysis in L5 S1, I would like to know if I can do any sport with this injury and what do you recommend me to do? Is it good to practice pilates on a stretcher? I would be very helpful for your knowledge, thank you! I follow you from Argentina

              • Ville Metsola
                Ville Metsola  4 days back

                Thanks Jeff for all the great advice & greetings from Finland.

                • Omar Lika
                  Omar Lika  5 days back

                  God bless u for teachong and helping us good man

                  • Allen Liu
                    Allen Liu  5 days back

                    I do dead lift twice a week sometimes 3.times but not very heavy weight. Feel really good and no back.issue

                    • James Wong
                      James Wong  5 days back


                      • Seth Pawlik
                        Seth Pawlik  6 days back

                        I had a weak back- about a week back.

                        • Natsu Dragneel
                          Natsu Dragneel  7 days back

                          Can you Please show the way to fix straightening of l and s spine

                          • Mary Mikel
                            Mary Mikel  1 weeks back

                            Thanks for sharing this with us and Yah bless you to know him.

                            • Mywtfvids
                              Mywtfvids  1 weeks back

                              Where's your buddy

                              • shootsden1
                                shootsden1  1 weeks back


                                Videos are on point and precise. Thank you

                                • E. P
                                  E. P  1 weeks back

                                  Very good explanation , but he always look mad ._.

                                  • mark Davis
                                    mark Davis  1 weeks back

                                    I have a question jeff i go to planet fitness and there is no free weights and i squat and deadlift on a smith machine is that putting me in a spot for injury. If so what can i do to substitute

                                    • Expose Ceylon
                                      Expose Ceylon  1 weeks back

                                      The Most Best Lower Back Exercises at Home

                                      If you wish to do lower back exercises at home you must isolate several muscles and have to know more details about anatomy.

                                      • JeCa Cava
                                        JeCa Cava  1 weeks back

                                        As always, so much talking to get right to the point... not good..

                                        • Ryan Jones
                                          Ryan Jones  2 weeks back

                                          Oh fuck ya!!!

                                          • Kanishk Khatri
                                            Kanishk Khatri  2 weeks back

                                            Very good knowledge video

                                            • zion mazlov
                                              zion mazlov  2 weeks back

                                              This guy is amazing ! Well done !

                                              • Ozepyon09
                                                Ozepyon09  2 weeks back

                                                Do supermans and bridging

                                                • SurfingBullDog
                                                  SurfingBullDog  2 weeks back

                                                  Wow Jeff finally solved the puzzle I had that explained why I can DL 315lb but my lower back still feels weak. DL works legs and hip drive more than it works lower back.

                                                  • Troy Anderson
                                                    Troy Anderson  2 weeks back

                                                    Thanks for helping me out sir

                                                    • Andrew Cannon
                                                      Andrew Cannon  2 weeks back

                                                      Push ups and corpse pose helps too.

                                                      • Neil Young
                                                        Neil Young  2 weeks back

                                                        Very useful thank you. I get terrible lower back pain so I'll give these a go.

                                                        • DeJ Bi
                                                          DeJ Bi  2 weeks back

                                                          I hurt my low back squatting wrong. This actually worked. Thanks Jeff!

                                                          • Ryan G
                                                            Ryan G  2 weeks back

                                                            Lmao 7:10 "It'll light you up like a Christmas tree " Jeff you're the man definitely ganna try this out

                                                            • sport help
                                                              sport help  3 weeks back


                                                              • Shaung1231
                                                                Shaung1231  3 weeks back

                                                                The extension done at 6:45 is there a way to do that at home or on a bench press?

                                                                • rein eer
                                                                  rein eer  3 weeks back

                                                                  7:26 8:11

                                                                  • David Marulanda
                                                                    David Marulanda  3 weeks back

                                                                    Deadlifts and kettle bell swings make my low back hurt like nothing else..

                                                                    • Luis portugal abrantes
                                                                      Luis portugal abrantes  3 weeks back

                                                                      can/should you do this with an herniated disk in lombar spine

                                                                      • anieba
                                                                        anieba  3 weeks back

                                                                        760 other youtuber athlean x wannabes

                                                                        • illiterate ink
                                                                          illiterate ink  3 weeks back

                                                                          3:15 do that again I didn't see the first time

                                                                          • Debora Smith
                                                                            Debora Smith  3 weeks back

                                                                            After making use of this plan, my sciatica pain has been treated. Search for Google "Kenzαnο αyb" to learn more concerning this back problems guidebook. This has helped me to sleep conveniently in various positions. Will help my hip pain and also it`s comfy. .

                                                                            • Shotgun Matt
                                                                              Shotgun Matt  3 weeks back

                                                                              I like this vid man. Gj.

                                                                              • jjw4600
                                                                                jjw4600  3 weeks back

                                                                                Are these exercises ok if you have a possible slipped disc in the lower back causing sciatic symptoms, and is it also best to wait until my lower back is healed before adding these exercises into my routine?

                                                                                • Christian MacIntyre
                                                                                  Christian MacIntyre  3 weeks back

                                                                                  What can I do to measure the strength of my lower back? I've seen red flag videos for things like weak abs, weak shoulders etc, but what about lower back?

                                                                                  • Rohit Goyal
                                                                                    Rohit Goyal  3 weeks back

                                                                                    I thought Jeff would suggest face pulls 24 reps clean!!!

                                                                                    • MuthafuckaJones
                                                                                      MuthafuckaJones  3 weeks back

                                                                                      Didn't Bruce Lee pinch a nerve and cripple himself for like a year, doing the Good Morning?

                                                                                    • Wylie Rhymes
                                                                                      Wylie Rhymes  3 weeks back

                                                                                      This is awesome because I go over MANY of these exercises with my clients.

                                                                                      • Siyad Cade
                                                                                        Siyad Cade  3 weeks back

                                                                                        You talk more than the action

                                                                                        • Fran Henares Hidalgo
                                                                                          Fran Henares Hidalgo  3 weeks back

                                                                                          your videos are always helpful jeff!

                                                                                          • InternationalE
                                                                                            InternationalE  3 weeks back

                                                                                            I’ve been doing his 3 day full body workout which he showed a few months ago. How can I incorporate this into my full body workouts.

                                                                                            • RetroDaddy
                                                                                              RetroDaddy  3 weeks back

                                                                                              Thank you for the video! I find the exercise at 5:20 is very effective for me for working the lower back. Do you have a way for someone to do this at home where we don't have a piece of gym-specific hardware?