Top 5 Lower back Exercises of all Time

I recently took a car ride to Great Wolfe Lodge in Washington and we hit some serious traffic as we drove through Portland, OR. What should have been a short 90 minute trip turned into a 3 hour crawl on Interstate 5 North. As I sat there I noticed how tight my lower back continued to get. I have never been a fan of sitting for long periods and neither has my back. Because of this car rides have not typically been my favorite.

So Since we have not done a top 5 list in awhile lets go with the “Top 5 best lower back exercises of all time”.

My list as usual needs no equipment and baring some serious back ailments can be done by anyone, anytime, anywhere. I love these exercises and to be honest my top 5 as a stand alone routine I think will feel quite relaxing on the lower back.

Here you go in no particular order:
img_0972#1 Lower Spinal Floor Twist – This classic brings a collective breath of excitement anytime I use it in a group class of any kind. Everyone I have ever trained looks forward to this stretch.



img_0974#2 Pelvic Tilts – Easy to do and can help work out some tightness that can occur during long periods of sitting and or standing. Simply arch the lower back, then press it into the floor back and forth.



img_0969#3 Prone Hand Leg Opposites – I wanted a strength move to be included and I have always liked this one not only for the strength but the combination with the twisting. Make sure you do a move like Pelvic Tilts or Cats and Dogs to help realign the spine after the twisting.



#4 Salutation to the sun – Yoga taught me this great move and I have loved it ever since the first yoga class I took. For some it can be a bit too much arch so try the move from your elbows if you feel excessive pressure in your lower back.


img_0973#5 Crunches – Not directly a lower back move but you have to take into account the amount of impact having strong abs can help with lower back pain.

Honorable mention – Hip Crossover, Child’s Pose, Cats and Dogs, Supermans
So what are your top 5?

2 Comments on this post


  1. Ben said:

    Id have to add in active shoulder bridge and kneeling bridge squats somewhere

    July 7th, 2009 at 12:04 am
  2. Scott said:

    Active shoulder bridge is a good call as are kneeling bridge squats.

    July 9th, 2009 at 8:48 pm


You must be logged in to post a comment.

What Others Are Saying

"My body has not reacted well with working a desk job.  I am only 25, but have been having a lot of pain that has built up over the past 6 months...The cubicle workouts have truly helped, I cant even begin to tell much better! Thanks Scott, love the routines!" Brandon
UBD Moneymaker Theme by Unique Blog Designs & Phillip van Coller