Skip to main content

Bow Fitness: Best Lower Back Exercises for Bowhunters

Watch more exercise, how-to and training video tips from Bowhunter TV here.

Lower back pain (LBP) spoils way too many adventures, and it's no surprise that 85 percent of all adults will suffer LBP at some time in their lives. Furthermore, LBP is the second leading cause of visits to doctors' offices.

So, as an active bowhunter, you must take action to reduce the risk of injury to your lower back.

Most LBP is the result of over-stretched muscles (strains) or ligaments (sprains). A few common causes of strains and sprains that can trigger LBP include:


  • Sudden, strenuous physical effort
  • Accident, sports injury, or fall
  • Improper lifting
  • Sleeping position and pillow positioning
  • Poor posture
  • Bending forward too long
  • Carrying a heavy pack

The pain may be most severe immediately after injury, or it may worsen gradually over a few hours. In most instances, back pain as a result of strain or sprain can be resolved following a conservative course of treatment – usually within two to six weeks – provided there are no serious underlying medical conditions.


To prevent injury and subsequent LBP, you must build and maintain the strength and flexibility of the muscles, tendons, and ligaments that support your back and spine.

You can do this through core-strengthening exercises. By conditioning your trunk muscles, you develop a "natural corset" to support your spine and improve function.

In addition to the exercises shown in the video above, perform the following movements in consecutive order, several times per week.

Pillar Front Bridge


front_pillar_1

Lying on your stomach with forearms on the ground under your chest, push off of your elbows, supporting your weight on your forearms and toes.

Hold a static position for 10-30 seconds. Push your neck and sternum as far up and away from your forearms as possible while keeping your abs drawn in. You will feel it in your shoulders and trunk. Avoid sagging or bending at the hips and spine.


Pillar Side Bridge

side_bridge_1

Lie on your side with your forearm on the ground and your elbow under your shoulder, with your feet stacked together.

Push your forearm away from your body, lifting your hips into the air and supporting your weight on your forearm and stacked feet.

side_bridge_2

Hold a static position for 10- 30 seconds on each side. Keep your body in a straight line, and keep your abs tight. You will feel it in your shoulders and trunk.

Glute Bridge

glute_bridge_1

Lie face up on the ground with your arms crossed, knees bent, toes flexed toward your knees, and heels on the ground.

Lift your hips off the ground until your knees, hips, and shoulders are in a straight line.

glute_bridge_2

Hold for 10-30 seconds. Make sure to squeeze your glutes at the top of the movement. You will feel it in your glutes, hamstrings, and lower back.

GET THE NEWSLETTER Join the List and Never Miss a Thing.

Recommended Articles

See More Recommendations

Popular Videos

Canyon Ranch Roundup Part 1

Canyon Ranch Roundup Part 1

Bowhunter TV's Derek Mleynek and Equipment Editor Tony J. Peterson head to Texas for a late-season mixed bag hunt that promises plenty of action.

Season Opener: Kentucky Whitetail Bowhunt

Season Opener: Kentucky Whitetail Bowhunt

Christian Berg arrives at Whitetail Heaven Outfitters in Kentucky to kick off the beginning of his hunting season.

High Country Colorado Turkey Hunt

High Country Colorado Turkey Hunt

Danny Farris and Doyle Worbington of J&D Outfitters are hunting turkeys in Colorado.

Canyon Ranch Roundup Part 2

Canyon Ranch Roundup Part 2

Bowhunter TV's Derek Mleynek and Equipment Editor Tony J. Peterson head to Texas for a late-season mixed bag hunt in a truly target-rich environment.

See More Popular Videos

Trending Articles

The advantages to using a binocular bivy system are many, and they go well beyond providing full protection for your glass.Why You Should Use A Binocular Bivy System Field Tools

Why You Should Use A Binocular Bivy System

Joe Bell

The advantages to using a binocular bivy system are many, and they go well beyond providing...

A simple, classic steak and French fries duo gets a wild makeover with this Elk Venison Steak-Frites Recipe.Elk Venison Steak-Frites Recipe Recipes

Elk Venison Steak-Frites Recipe

Jenny Nguyen-Wheatley

A simple, classic steak and French fries duo gets a wild makeover with this Elk Venison...

Go farther, hunt deeper, and trek lighter while enjoying all-day comfort.Tree Saddle Hunting — Demo Climb With Aider How-To

Tree Saddle Hunting — Demo Climb With Aider

Mike Carney - June 07, 2019

Go farther, hunt deeper, and trek lighter while enjoying all-day comfort.

Take your hang-and-hunt to the next level with a Trophyline Tree Saddle. Look to Tree Saddle Hunting for Fall Success Treestands & Blinds

Look to Tree Saddle Hunting for Fall Success

Brian K. Strickland

Take your hang-and-hunt to the next level with a Trophyline Tree Saddle.

See More Trending Articles

More How-To

Minimizing pin movement while aiming is critical to success, whether you're punching paper or the vitals on a big buck.The Best Stabilizer Setups for Bowhunting Bow Accessories

The Best Stabilizer Setups for Bowhunting

Joe Bell

Minimizing pin movement while aiming is critical to success, whether you're punching paper or...

Experience your best shooting by following this three-pronged approach.3 Steps For Shooting Accuracy and Confidence How-To

3 Steps For Shooting Accuracy and Confidence

Joe Bell

Experience your best shooting by following this three-pronged approach.

Staying physically relaxed when at full draw is critical.Relax Your Bow Arm for Increased Accuracy How-To

Relax Your Bow Arm for Increased Accuracy

Levi Morgan

Staying physically relaxed when at full draw is critical.

Understanding environmental factors will tell you where to put the pin when the moment of truth arrives.Learning the Body Language of Animals How-To

Learning the Body Language of Animals

Jace Bauserman

Understanding environmental factors will tell you where to put the pin when the moment of...

See More How-To

Magazine Cover

GET THE MAGAZINE Subscribe & Save

Digital Now Included!

SUBSCRIBE NOW

Give a Gift   |   Subscriber Services

PREVIEW THIS MONTH'S ISSUE Arrow

Buy Digital Single Issues

Don't miss an issue.
Buy single digital issue for your phone or tablet.

Buy Single Digital Issue on the Bowhunter App

Other Magazines

Special Interest Magazines

See All Special Interest Magazines

GET THE NEWSLETTER Join the List and Never Miss a Thing.

Phone Icon

Get Digital Access.

All Bowhunter subscribers now have digital access to their magazine content. This means you have the option to read your magazine on most popular phones and tablets.

To get started, click the link below to visit mymagnow.com and learn how to access your digital magazine.

Get Digital Access

Not a Subscriber?
Subscribe Now