Exercising is about balancing the body by working on all muscle groups equally. However, some muscles can still be neglected, and this is especially the case for those that are not usually on show.
One such group is the lower back muscles; weaknesses here can manifest themselves in lower back pain and poor posture. Even the body’s core can be affected by a weak lower back. This is why it is important to concentrate on these muscles during your daily workout routine and not just on abdominal muscles.
The easiest way of conditioning the lower back is by using specific machines in the gym. It is also advisable to have a fitness instructor close by who can ensure that the gym apparatus is being used correctly.
Back muscle-specific gym equipment also helps to limit injuries that frequently occur from poorly executed back muscle workouts. It is not only the muscles that are at risk from pulls and tears, but the spine can also be injured if weight-bearing exercises are not done correctly.
Lower Back Machine Exercises
Back Hyperextensions
Lower back hyperextensions are thought to be one of the most effective exercises when it comes to maintaining strong lower back muscles. This form of exercise helps to gently stretch the lower back muscles and the joints in the spine without causing injury.
Hyperextensions can help keep joints supple and prevent stiffness both in the spine and in the lower back muscles themselves. This helps prevent the development of pain and discomfort.
Instructions:
- Position yourself face down on a hyperextension bench. The soles of your feet should be secured onto the footplates.
- Keep your body at 45 degrees on the bench and push your thighs against the pads on the front of the bench.
- Cross your arms over your chest and hinge forward at the hips until your head is just above the floor.
- Breathe in as you go down and exhale as you slowly rise and return to the starting position.
Recommended Sets and Reps:
Three sets of ten reps
Weighted Back Hyperextensions
Weighted back hyperextensions are similar to normal back hyperextensions. The major difference is the inclusion of a weight that pushes the back muscles a little more than normal hyperextensions do.
Instructions:
- Start face down as you would for a standard hyperextension.
- Keep your waist just above the pads with your thighs rested against them.
- Instead of crossing your arms, grip the weight with each hand and place it below your stomach. Keep your arms straight and parallel to each other.
- Bend downwards until the weight is almost touching the ground.
- Then return to the standing position.
Recommended Sets and Reps:
Two sets of ten reps
Smith Machine Good Mornings
Smith machine good mornings target the lower back, glutes, and hamstrings.
Instructions:
- Set the smith bar to armpit height.
- Step forward and place your head under the bar until the barbell is behind you.
- Stand with a stance that is slightly narrower than shoulder width.
- Contract your shoulder blades and place the bar on your upper back, and grip the bar on each side firmly, just wider than shoulder width.
- Remove the bar off the smith machine support rack.
- Slowly hinge at the hips and bend down until your back is flat and you feel your hamstrings tighten. Keep your legs straight with a slight bend in the knees. Hold this position for three seconds.
- Push yourself back up to a standing position.
Recommended Sets and Reps:
Three sets of eight reps
Smith Machine Romanian Deadlifts
The smith machine Romanian deadlift is a gentler exercise with little weight bearing involved. It does still, however, target the lower back muscles and is suitable for those who want to avoid putting too much pressure on their lower back while working out.
Instructions:
- Stand with your legs hip-width apart in front of a smith machine with the weight bar just below waist height.
- Grip the bar with your hands shoulder-width apart, and focus on keeping your shoulders back and your back straight for the duration of the movement.
- Release the bar from the machine, and slowly lower the bar down as you hinge at the hips.
- Keep your legs straight with a slight bend in the knees as you lower the bar down to your shins.
- Pause here for a moment before gradually bringing the bar up to hip level and repeating the movement.
Recommended Sets and Reps:
Three sets of ten to 12 reps
Seated Back Extension Machine
The seated back extension machine exercise works the lower back and strengthens the core.
Instructions:
- Get into a comfortable position on the seat of the back extension machine.
- Adjust the weights to your strength level and place your feet on the footrest.
- Place your hands by the side of the seat and sit slightly bent with your chest pushed forwards.
- Without moving any of your body from the waist down, rock forwards and backward using the force of the weight to control each movement.
Recommended Sets and Reps:
Three sets of 15 reps
Smith Machine Rack Pulls
Rack pulls focus attention on the glutes, hamstrings, core, and lower back muscles. It’s an exercise for intermediates and advanced bodybuilders, but lighter weights can be used.
Instructions:
- Stand in front of the smith machine with the barbell at waist level in front of you.
- Keeping your back straight, lean forward and grip the barbell with your hands shoulder-width apart. There should be a slight bend in your knees.
- Unlock the bar and push your hips forward as you bring the barbell up and come to standing. Hold it here for a moment before releasing the barbell back down to starting.
Recommended Sets and Reps:
Three sets of six to eight reps
Glute Ham Machine
The glute ham machine mainly benefits the hamstrings, but it also works the hips, lower back, and glutes as well.
Instructions:
- Climb onto the glute-ham machine and press your heels firmly onto the footplates.
- Place your knees on the pads and face forward, looking down at the ground.
- Grip the hand supports on both sides of the machine to support your weight.
- Cross your palms onto your chest and push your upper body down towards the ground and then upwards until your back semi-straightens.
Recommended Sets and Reps:
Two sets of ten reps
Understanding Lower Back Muscles
Anatomy of Lower Back Muscles
There are various muscles in the back, and each group has certain functions, such as supporting body weight, aiding breathing, and allowing for various body movements to take place.
Lower back muscles include flexor muscles, and as the name suggests, these aid flexibility and also allow bending movements to take place.
The psoas muscle can be found in the lower lumbar region of the spinal cord. This muscle is attached to the lumbar spine and passes through the pelvis, where it connects to the femur.
The latissimus dorsi is attached to the iliac crest and the lower thoracic regions of the spine. It is one of the largest of the back muscles and is anchored in position by the thoracolumbar fascia, which is more of a large area of connective tissue rather than an actual muscle.
It is also known as one of the superficial muscles of the lower back.
Erector spinae are a group of muscles that consist of the spinalis, longissimus, and iliocostalis, which run the length of the spine. Although they encompass the upper back as well, they are also part of the lower back muscles.
The glutes can sometimes be considered lower back muscles, too, despite them being located in the lower body.
Function of Lower Back Muscles
Apart from supporting the spine and aiding in back flexibility, lower back muscles also help us to lift heavy objects, stand upright, and execute various movements such as bending and twisting.
The main beneficiary of lower back muscles is the trunk of the body and also the core. Maintaining good posture is also a function of strong lower back muscles.
Common Lower Back Problems
Everyone experiences back problems at some point in their lives, with lower back pain being the most common cause of discomfort. Causes are many and include injury to muscles from accidents or strenuous activity.
Disk problems such as herniations, nerve disorders such as pinched nerves, and some diseases of the joints and spine, such as some forms of arthritis and osteoporosis, can also contribute to long-term lower back pain.
Even stiffness from inactivity and poor posture can lead to joint and muscle pain in the lower back, and this can become chronic over time.
Benefits of Lower Back Machine Exercises
The benefits of regular exercise are well known, and these are enhanced further when accompanied by a healthy diet.
Even though full-body workouts are advised in order to stay fit and healthy, it can sometimes pay dividends to concentrate on one set of muscles, especially if a known weakness is present.
If you are susceptible to lower back problems, then you may want to focus some extra attention on this area in your exercise regime.
Since this is a sensitive area of the body that takes a lot of daily strain, the best way to ensure that you are exercising the muscles here safely is by using specific gym machines that allow you to exercise correctly, eliminating any mistakes which increase the risk of injury.
The various machines are also designed to exercise all the muscles in the lower back quickly and efficiently. This can help maintain flexibility, ease stiffness, prevent lower back pain and strengthen the core.
Choosing the Right Lower Back Machine
There are various back machines out there, and it can be daunting when trying to choose the one that is most suitable for your exercise routine. Choosing the right lower back machine is dependent on what exercises suit the individual the most.
The lower back extension machine is simple to use and quite versatile if you want to stretch out your lower back muscles and glutes.
The abdominal and lower back machine is great for strengthening both the core and lower back and is simple to use as well.
Safety Precautions
Proper Form and Technique
While best results are gained in lower back muscle strengthening from using specialist gym equipment, if they are not used correctly, then you can either injure yourself or not work the muscles you want to if your technique is wrong.
This is why a personal trainer can help you perfect your form and technique.
Gradual Increase in Weight and Repetitions
The best way to have a positive and injury-free lower back training experience is by gradually increasing the weights used in weight-bearing lower back exercises. Goals should be set as fitness, stamina, and strength improves.
By taking this gradual approach, you set yourself realistic targets that motivate you to exercise regularly.
Avoiding Overuse and Injury
The most common mistake in exercise routines is doing too much too soon, and this often results in injury.
Lower back injuries can be debilitating and often need considerable time to heal. It is, therefore, important to have rest days to allow muscles and joints to recover.
The sensible approach is to exercise and rest regularly and not to overuse certain muscle groups because this can lead to injuries.
Conclusion
Lower back machines are practical and, when used correctly, extremely safe for back strengthening. Strong lower back muscles prevent low back pain and promote good posture, which is vital for good back health