To build a strong lower back, it's important to work all parts of the muscle, including the erector spinae and glutes (butt). You should also work your upper back and lats.

We recommend that you consult your doctor before beginning a lower back workout. This will ensure that it is safe for you to do. It's especially important if you have lower back pain—some exercises may make the pain worse depending on your condition and its severity.

Research shows that exercises for strengthening your lumbar spine are generally considered safe and effective for reducing low back pain. And these exercises seem to help whether the pain is acute or chronic.

Before each lower back workout, warm up your muscles and the rest of your body with a few easy exercises. This prepares you for success and also increases your range of motion so that you can do the exercises properly. Some examples include making big arm circles in both directions, kicking your legs forward, or touching your toes, and then reaching for the sky. The key is to not hold any position.

After you've warmed up for a few minutes, find a soft surface like a yoga mat or your bed to do them on and start with nr. 1, the bridge: