The importance of strengthening the lower back

Lower back pain is one of the most common ailments in the adult population. According to data from the World Health Organisation (WHO), it affects more than 80% of people at some point in their lives. The reasons for this are a sedentary lifestyle, poor posture and certain work habits. Not only is it a physical problem that limits movement, but it can also affect emotional well-being, causing stress, fatigue and reduced quality of life. 

Prevention and strengthening of this area are essential to maintain good musculoskeletal health. In Spain, lower back pain is the second most frequent cause of sick leave, according to the National Institute for Safety and Health at Work. This not only has an impact on the well-being of workers but also generates a significant cost for companies and the health system. 

Lumbar muscles are key to stabilising the spine and supporting the weight of the body, which is why strengthening them is essential for avoiding injuries and chronic problems. The good news is that, with the right exercises and changes in habits, it is possible to significantly reduce the risk of pain and improve posture and physical endurance.

Causes of lower back pain 

Lack of strength in the lower back can lead to a range of problems that affect both mobility and general health. One of the most common issues is lower back pain, which can appear as a one-off (due to strain or poor posture) or become a chronic condition. 

Furthermore, a weak core - which involves the abdominal and lumbar muscles - can lead to herniated discs, sciatica or spinal problems such as scoliosis or hyperlordosis.

These problems particularly affect sedentary people, but also all those who do strenuous physical work, lift heavy weights or practise sport without proper technique. According to the European Agency for Safety and Health at Work (EU-OSHA), physical strain from repetitive movements or awkward postures is one of the main causes of musculoskeletal disorders in the workplace.

There are also medical causes, such as arthritis or spinal stenosis, which require specialised treatment. Prevention, however, is a key aspect that can keep these problems from worsening over time.

Exercises to strengthen the lower back

Lumbar strengthening should be approached incrementally and always keeping safety in mind. It is not a matter of attempting intense exercises immediately, but of adopting a consistent routine that includes stretching, strength work and activities that improve posture.

Some exercises recommended by physiotherapists include:

• Gluteal bridge: lying on your back, knees bent, raise your hips towards the ceiling while keeping your back straight.
• Superman: lying on your stomach, raise your arms and legs at the same time, holding the contraction for a few seconds.
• Abdominal plank: although it focuses on the abdomen, it also strengthens the lower back by stabilising the spine.
• Lumbar extensions: on a machine or on the floor, they help to strengthen the extensor muscles of the back.

Furthermore, activities such as yoga and Pilates can be highly beneficial, as they combine developing muscle strength with stretching and postural awareness.

Tips to prevent lower back pain 

Beyond exercise, there are habits that can make a difference. Maintaining a healthy body weight, adapting your workspace to ensure proper ergonomics and taking breaks to move around every hour are basic measures. Others include sleeping on a firm mattress, avoiding lifting heavy weights and stretching muscles after periods of inactivity.

The combination of an active lifestyle and a specific exercise routine for the lower back can drastically reduce the incidence of pain. According to the WHO, regular physical activity not only prevents musculoskeletal problems, but also improves cardiovascular, mental and metabolic health.