{"id":4346,"date":"2025-09-29T19:32:31","date_gmt":"2025-09-29T19:32:31","guid":{"rendered":"https:\/\/sawahsolutions.com\/aging\/fitness\/lower-back-pain-this-underrated-exercise-deserves-a-spot-in-your-routine\/"},"modified":"2025-09-29T19:32:31","modified_gmt":"2025-09-29T19:32:31","slug":"lower-back-pain-this-underrated-exercise-deserves-a-spot-in-your-routine","status":"publish","type":"post","link":"https:\/\/sawahsolutions.com\/aging\/fitness\/lower-back-pain-this-underrated-exercise-deserves-a-spot-in-your-routine\/","title":{"rendered":"Lower Back Pain? This Underrated Exercise Deserves a Spot in Your Routine"},"content":{"rendered":"
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Lower back pain can feel like a rite of passage into adulthood. But we actually aren\u2019t doomed to complain about our backs for the rest of our lives. Lower back pain is often a sign of weakness, says Ani Oksayan, certified personal trainer and vice president of fitness at Chuze Fitness.\u00a0<\/p>\n

One way to strengthen it? Reverse hip raises, also known as reverse leg lifts or prone hip extensions. \u201cThis is a great way to strengthen the glutes, hamstrings and lower back without putting a ton of pressure on the spine or the knees,\u201d she says. \u201cThey\u2019re great for boosting hip mobility and building that overall posterior chain strength, which is so key for athletic performance but also just moving through day-to-day tasks.\u201d<\/p>\n

Here\u2019s how to do a reverse hip raise the right way, plus modifications, common mistakes, and how to incorporate it into your gym routine.<\/p>\n

How to do a reverse hip raise<\/h2>\n
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  1. \n

    1.<\/p>\n

    Lie face down on a bench, with your hips at the edge of the bench and your legs extended off the bench behind you. Gently hold on to either side of the bench with your elbows bent and hands by your head.\u00a0<\/span><\/li>\n

  2. \n

    2.<\/p>\n

    Engage your core and squeeze your glutes as you lift both legs until they\u2019re in line with the body, keeping the legs straight, but not locked in the knees.\u00a0<\/span><\/li>\n

  3. \n

    3.<\/p>\n

    Hold the legs briefly at the top, continuing to maintain tension in the glutes.<\/span><\/li>\n

  4. \n

    4.<\/p>\n

    Slowly and with control lower the legs, without letting them drop all the way to the floor.\u00a0<\/span><\/li>\n<\/ol>\n

    The benefits of reverse hip raises<\/h2>\n

    Building strength for everyday movement<\/h3>\n

    \u201cThis should be in everyone\u2019s repertoire as something that builds strength for your everyday life,\u201d says Oksayan. \u201cIt can really go a long way in preventing throwing out your back by picking up a bag of groceries.\u201d In addition to the erectors in the lower back, reverse hip raises are also a targeted way to strengthen the hamstrings and glutes, she says.\u00a0<\/p>\n

    Accessibility<\/h3>\n

    A reverse hip raise is just you versus gravity, which can be a benefit for beginners or those dealing with an injury, says Mathew Welch, MS, CSCS, ATC, USAW-1, an exercise physiologist at the Hospital for Special Surgery in New York City. And unlike many lower body exercises, it doesn\u2019t put strain on the knees, which Oksayan says is huge.<\/p>\n

    Balancing out the core<\/h3>\n

    When we\u2019re working our core, most of the time we\u2019re moving the torso forward, says Oksayan. (Think: crunches and planks.) She says this exercise helps balance out the body by engaging those back muscles, which are so often neglected.\u00a0<\/p>\n

    Common mistakes to avoid doing reverse hip raises<\/h2>\n

    Using momentum<\/h3>\n

    It\u2019s all too easy to use momentum to swing the legs up and down, which Oksayan sees often, and which defeats the purpose of the exercise.<\/p>\n