Should I train my lower back if it hurts?

That depends entirely on the cause, and it is a question for a clinician rather than a website. In general, well-managed progressive loading is part of most rehabilitation approaches for non-specific lower-back pain — but pain that persists, or that radiates into the legs, needs a proper assessment first.

Do deadlifts train the lower back enough?

They load it heavily, but almost entirely isometrically and at a fairly low rep count. Adding a back extension or reverse hyper gives the erectors work through an actual range of motion, which most deadlift-only programmes miss.

What is the quadratus lumborum?

A deep muscle running from the top of the pelvis to the lowest rib and the lumbar vertebrae. It bends the trunk sideways, helps stabilise the pelvis, and is often involved in one-sided lower-back tightness. Suitcase carries and side planks are the main way to train it.

How often should I train lower back?

Two sessions of direct work per week is plenty for most people, on top of the substantial indirect load it gets from squats, deadlifts and rows. The erectors are involved in nearly every compound lift, so they accumulate fatigue faster than the set count suggests.

Core

Lower back

Erector spinae, quadratus lumborum and multifidus

Also called: spinal erectors, lumbar, erector spinae

The lower back is built around the erector spinae, three columns of muscle running either side of the spine that extend the trunk and, more often, stop it from bending forward. The quadratus lumborum handles side bending, and the deep multifidus provides segment-by-segment stability.

back

The lower back highlighted on the back of the body.

Lower back anatomy

The erector spinae is a group of three muscle columns — iliocostalis laterally, longissimus in the middle, and spinalis closest to the spine — running from the pelvis and sacrum up to the ribs, vertebrae and skull. They are what you see as the two thick ridges either side of the lower spine.

The quadratus lumborum sits deeper, running from the top of the pelvis to the twelfth rib and the lumbar vertebrae. It bends the trunk sideways and stabilises the pelvis, and it is often implicated in one-sided lower-back tightness.

The multifidus is deeper still — short muscles spanning just a few vertebrae each. They generate very little movement but provide fine-grained stability between individual spinal segments.

In practice, most of what the lower back does during training is isometric: holding a position against a load rather than moving the spine.

Part	What it does
Iliocostalis	The most lateral erector column. Extension and lateral flexion.
Longissimus	The middle and largest column, running the length of the spine.
Spinalis	The most medial column, closest to the spinous processes.

Origin: A broad common tendon from the sacrum, the iliac crest and the spinous processes of the lower lumbar vertebrae.
Insertion: The ribs, and the transverse and spinous processes of the vertebrae above, with the longissimus reaching as far as the mastoid process.

What the lower back does

Spinal extension — straightening up from a bent-over position.
Resisting spinal flexion — holding a neutral back during deadlifts, rows and squats. This is the dominant job.
Lateral flexion — bending sideways (quadratus lumborum and iliocostalis).
Controlling the rate at which the trunk lowers under load.
Segmental stability between individual vertebrae (multifidus).

Best lower back exercises

Exercise	Equipment	Role	Level	Why
Deadlift	Barbell	primary	Advanced	The heaviest loading the erectors will ever see, almost entirely isometric.
Romanian deadlift	Barbell or dumbbells	primary	Intermediate	Trains the erectors isometrically while the hamstrings and glutes do the moving.
Back extension (45° or GHD)	Back extension bench	primary	Beginner	Direct, loadable erector work without axial spinal loading. The most underrated exercise here.
Good morning	Barbell	primary	Advanced	Very effective and very unforgiving. Start absurdly light.
Bird dog	Bodyweight	primary	Beginner	Trains multifidus and anti-rotation stability. Boring, and worth doing anyway.
Suitcase carry	Dumbbell	primary	Beginner	Loads the quadratus lumborum on the opposite side as it resists side bending.
Reverse hyperextension	Reverse hyper machine	secondary	Intermediate	Trains the erectors and glutes with the torso fixed. Popular for a reason where available.

How to train the lower back

Sets per week

6–12 hard sets of direct work

Rep range

8–15 for back extensions, 3–8 for heavy hinges

Frequency

2 sessions per week

The lower back gets enormous indirect work from squats, deadlifts, rows and carries. Direct work is a supplement.
The erectors take longer to recover than most muscles because they are loaded in almost every compound lift. Stacking heavy deadlifts, good mornings and back extensions in the same week is usually too much.
A strong lower back is protective. Avoiding all lower-back loading because you are worried about injury tends to leave it less resilient, not more.
This is general training information. Persistent lower-back pain, or any pain that radiates into the legs, warrants a clinician rather than a training tweak.

Stretches and mobility

Child's pose

Kneel, sit back onto the heels and reach the arms forward. 30–60 seconds.

Supine knee-to-chest

Lie on your back and draw one or both knees toward the chest. Gentle, no forcing.

Cat-cow

On all fours, alternate between rounding and arching the spine. Mobility rather than a static stretch.

Common mistakes

Avoiding lower-back training entirely

Treating the lower back as fragile and never loading it leaves it weaker and less tolerant. Progressive loading through hinges and back extensions builds capacity, which is what makes a back resilient.

Rounding under heavy load

There is nothing inherently evil about a rounded spine, but a heavily loaded deadlift is not where you want to find your limits. Keep a neutral-ish position on your heaviest sets.

Doing every heavy hinge in one week

Deadlifts, good mornings, Romanian deadlifts and back extensions all tax the same tissue. Pick one or two per week rather than all four.

Lower back FAQ

Should I train my lower back if it hurts?: That depends entirely on the cause, and it is a question for a clinician rather than a website. In general, well-managed progressive loading is part of most rehabilitation approaches for non-specific lower-back pain — but pain that persists, or that radiates into the legs, needs a proper assessment first.
Do deadlifts train the lower back enough?: They load it heavily, but almost entirely isometrically and at a fairly low rep count. Adding a back extension or reverse hyper gives the erectors work through an actual range of motion, which most deadlift-only programmes miss.
What is the quadratus lumborum?: A deep muscle running from the top of the pelvis to the lowest rib and the lumbar vertebrae. It bends the trunk sideways, helps stabilise the pelvis, and is often involved in one-sided lower-back tightness. Suitcase carries and side planks are the main way to train it.
How often should I train lower back?: Two sessions of direct work per week is plenty for most people, on top of the substantial indirect load it gets from squats, deadlifts and rows. The erectors are involved in nearly every compound lift, so they accumulate fatigue faster than the set count suggests.

References

This page is general educational information about exercise and anatomy. It is not medical advice and not a substitute for assessment by a qualified clinician. If you have pain, an injury or a health condition, speak to a professional before changing how you train.