The lower back is probably the single muscle group that is the easiest to forget about in the gym. We often focus on the muscles of the upper back and simply neglect the lower back, probably because it is less spectacular than some of our other muscles. But be careful not to underestimate the importance of having a well-developed lower back – failing to develop it properly can hold back your other exercises and can affect your day-to-day life outside of the gym.
The lower back muscles, otherwise known as the spinal erectors, are two columns of muscle on either side of your lower spine. These muscles contract to straighten the lower back until it is in an erect position and also help to arch the back. As you can probably tell, these muscles are involved in many aspects of our every day lives. We use them every time we stand, lean forward, and even while sitting.
In fact, many people experience lower back pain as a result of prolonged periods of sitting in an office job, doing yard work, lifting a heavy object, or numerous other reasons. The good news is that many of these symptoms can often be reduced by strengthening your back muscles.
Some of the best exercises for the lower back are the basic exercises that work a variety of muscle groups together, such as back squats and the deadlift. The deadlift will probably be your best overall exercises because it contributes to both the development and the strengthening of the lower back. Combine these movements with your upper back exercises and you’re sure to see your back pain disappear.
Having a well developed lower back is also an absolute must for properly developing a well-proportioned physique. Since body fat tends to accumulate close to the waistline, having a well-defined lower back is a clear indication of the time and effort a person has spent in the gym. But getting to that point takes tremendous focus, since this is one of the easiest muscle groups to gloss over.