Lower Back Warm Up: Useful Exercises

Lower Back Warm Up: Useful Exercises

A worldwide epidemic of low back pain is to blame for lost workdays, disability, pain, and restrictions on daily activities. Doing Lower back stretches is one way to relieve the pain/tightness you may be feeling.

There is evidence that stretching and exercise can be used to manage lower back pain, even though the best treatment approach is still up for debate.

Let’s talk about the 2 methods we advise you use to perform the eight stretches for low back pain before we get into the actual stretches themselves.

2 Lower Back Stretching Techniques

They both showed promise in boosting flexibility.

Static Stretching

After your workout, static stretching is most beneficial. It entails holding stretches for a while to lengthen and loosen your muscles and connective tissue. Because you keep your body still during this, it differs from a dynamic warmup.

You can improve your flexibility and range of motion by performing static stretching. Some examples include:

  • Triceps stretches
  • Hip flexor stretches
  • Lying hamstring stretch

Dynamic Stretching

You may have heard of a dynamic warm-up and static stretching and wondered how they differed and when to use them.

At the beginning of your workout, you perform a dynamic warmup. It’s designed to get your body ready to work harder.

In a dynamic warmup, you practice movements that will be used during your workout. For instance, you can stretch while performing light exercises like squats or lunges, or you can jog or ride a bike.

Strength, mobility, and coordination can all be improved through the use of dynamic warmups, which can also help you perform better during exercise.

The Benefits of Warming Up before a Workout

Warm-up exercises can help your body prepare for more demanding activity and make exercising more comfortable. Some of the most important benefits of a warmup include:

  • greater adaptability. It may be simpler to move and exercise properly if you are more flexible.
  • Lower risk of injury. Warming up your muscles can help them relax which, in turn, can lead to less injuryTrusted Source.
  • increased oxygen and blood flow. Your muscles receive the nutrition they require prior to engaging in more strenuous work when there is increased blood flow.
  • Improved performance. StudiesTrusted Source show that warmed up muscles can help you work out more effectively.
  • Better motion range. You can move your joints more fully if your range of motion is greater.
  • less pain and tense muscles. Your ability to move more freely and with less pain or stiffness may be aided by warm, relaxed muscles.

8 Lower Back Warm Up Exercises

90/90 Breathing

  • Use Hamstrings to Raise Hips Off Ground
  • Low Back Flush Against the Floor
  • Breathe In Through Nose, Filling Low Back > Stomach > Chest
  • Hold Air In for 3-5 Count
  • Breathe Out Through Mouth with a Forceful Exhale Like Breathing Through a Straw
  • Hold Empty Position for 3-5 Count
  • 10 to 15 Breaths

Banded Glute Bridge

  • Place Band Around Feet and Across Lap
  • Ribs Down and Low Back Flush Against the Floor
  • Pressure Through the Full Foot
  • Extend Only As Far As You Can Maintain Neutral Ribs
  • 15 to 20 Reps
Lower Back Warm Up: Useful Exercises

Cat & Cow

  • Start this stretch while on your hands and knees.
  • Inhale, arch your low back (from pelvis) and let your stomach “drop” towards the floor as you look up towards the ceiling.
  • Exhale and slowly round your spine, pressing your hands into the ground and bending your neck to look at your feet (curving your back).
  • Ten repetitions of this stretch should be your goal.

Front Plank

  • Keep Shoulders Stacked Over Elbows
  • Bottom of Ribs and Top of Pelvis Are Aligned
  • Flex Quads, Glutes, Hips, Lats and Abs With Maximal Intention
  • Hold For 30 Seconds

Banded Deadbugs

  • Ribs Down and Low Back Flush Against the Floor
  • Use Lats To Hold Band In Pullover Position
  • Move with Intention and Control
  • Maintain Neutral Trunk Position Throughout
  • 10 Reps On Each Side

Bear Crawl Rock Backs

  • Hands tucked beneath the shoulders. Knees 1″ Off Ground
  • Actively Press Hands Into Floor
  • Move With Control and Intent
  • Keep Hips Level Like Balancing A Glass of Water on Your Low Back
  • Drive Weight Over Shoulders and Then Rock Back Into Squat Position
  • 10 Reps
Lower Back Warm Up: Useful Exercises

Bird Dogs

  • Align Hands Under Shoulders and Knees Under Hips
  • Ribs Down and Straight Line from Head to Tailbone
  • Maintain Stable Low Back, As If You Were Balancing A Glass of Water On Your Lumbar
  • Achieve a Straight Line from Extended Hand to Opposite Side Extended Foot
  • 10 Reps On Each Side

Side Plank W/ Leg Lift

  • Keep Shoulders Stacked Over Elbow and Hips Stacked Over Each Other
  • Slowly Raise and Lower Top Leg
  • Perform 10 to 15 Reps Each Side

How Do You Cool Down After Exercise?

Simply scale back the level of the exercise you were doing to cool down afterward. For example, turn a:

  • Jog into a walk
  • Run into a jog
  • Fast swim into an easy swim

This will enable you to start the recovery process by gradually lowering your heart rate. Your mind and body can return to a resting state by gently stretching each of the major muscle groups for 10 to 15 seconds. This will help restore their length.


Lower back warm-up exercises are a crucial component of any workout regimen, despite being frequently disregarded. To warm up your muscles before beginning a workout, your body needs to engage in some sort of physical activity. Your flexibility and athletic performance can be enhanced, and your risk of injury can be decreased, with a lower back warm-up.

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