# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DLndG_qRi6Z
- **Gondola URL:** https://gondola.cc/posts/32085556-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/546a5652d4.jpg
- **Posted:** 2025-07-02T19:05:13.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

FUTURE PROOF YOUR LOWER BACK 🧰 
-
 Building a strong and resilient lower back involves strengthening not just the lower back itself but also the surrounding muscle groups, especially the core, glutes, and hamstrings. Here are the best exercises to achieve that:

🔑 Foundational Strength Exercises

1. Deadlifts (Conventional, Romanian, Trap Bar)
* Targets: Erector spinae, glutes, hamstrings
* Focus on form over weight to avoid injury.
* Tip: Keep your back neutral and hinge at the hips.

2. Good Mornings
* Targets: Lower back, glutes, hamstrings
* Use a light barbell or even just a band if you’re starting.
* Excellent for teaching proper hip hinge mechanics.

3. Barbell Hip Thrusts
* Primary glute builder, indirectly strengthens lower back.
* Keep your spine in a neutral position throughout.

Core & Stability Work

4. Bird Dog
* Targets: Deep core, lower back stabilizers (multifidus, erector spinae)
* Helps build spinal stability.
* Form tip: Avoid twisting or rotating; slow and controlled reps.

5. Planks (and Side Planks)
* Great for anti-extension and anti-lateral flexion strength.
* Add weight or movement (plank pull-throughs, reach outs) as you progress.

Posterior Chain Builders

6. Glute Ham Raises or Nordic Curls
* Intense hamstring work that also demands lower back stabilization.

7. Back Extensions (45-degree or Horizontal)
* Focus on controlled movement and squeezing glutes at the top.
* Avoid hyperextending the spine.

Hope this helps ✌🏽

Ready to take your body to a new level of strength and longevity? Hit the link in the bio for all programming and coaching options! 

#lowerback #lowerbackpain #lowerbackpainrelief

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## Tags

lowerbackpainrelief, lowerback, lowerbackpain

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