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.

Recommended for You

Recipes

Smoked Moose Roast with Cranberry-Mint Sauce Recipe

Jenny Nguyen-Wheatley

Adding a dash of cardamom to the cranberry-mint sauce gives this smoked moose roast recipe a...

ATA Show

New Recurve Bows for 2019

Brian Strickland - January 11, 2019

In the market for a new traditional bow? Here are our top picks from the 2019 ATA Show!

ATA Show

New Bow Stabilizers for 2019

Colton Bailey - January 10, 2019

Stabilization can be a crucial factor in that moment of truth while bowhunting. Here are the...

See More Recommendations

Popular Videos

2018 Bowhunter TV Episode 13: The Call of Cross Mountain

Team Bowhunter makes its annual pilgrimage to the elk-rich high country of Colorado's Cross Mountain Ranch.

Mountain Caribou Hunt

Curt Wells can't pass up this opportunity to hunt mountain caribou in the Northwest Territories.

Spot-and-Stalk Texas Hog Bowhunt

Bowhunter Equipment Editor Tony J. Peterson spot-and-stalks hogs and whitetails in Texas.

See more Popular Videos

Trending Stories

Arrows & Broadheads

What Are the Best Vanes For Hunting?

Joe Bell - May 24, 2017

Years ago, choosing a vane was simple. You had target vanes and you had hunting vanes, with...

Big Game

Beginner's Guide to Bowhunting Mule Deer

Ron Niziolek

Follow this advice before embarking on your first hunt!

Turkeys

Spring Gobbler Reset: How to Bowhunt Turkeys in May

Tony J. Peterson

With May comes an opportunity to re-think turkey bowhunting strategies.

See More Stories

More How-To

How-To

How To Pattern Elusive Bucks

C.J. Winand

Minimal disturbances and proper trail-camera placement will help you pattern hard-to-find...

How-To

No Secrets with Modern Hunting Technology

Dwight Schuh

New tech has made hunting more efficient, but it also raises several questions about ethics...

How-To

The Best Bear Bait for Bowhunting

Tony J. Peterson - September 04, 2018

In areas with lots of competition, it's best to entice bruins with an assortment of the good...

See More How-To

GET THE MAGAZINE Subscribe & Save

Temporary Price Reduction

SUBSCRIBE NOW

Give a Gift   |   Subscriber Services

PREVIEW THIS MONTH'S ISSUE

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