10 Best Lower Back-smr Alternatives for Limited Equipment

The 10 Best Lower Back-smr Alternatives

10 substitutes, ranked by how closely each one matches the Lower Back-smr on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Rhomboids-smr

   81% match

   Middle Back · Beginner · Isolation

   A looser match: it uses the same equipment, but it works the middle back rather than the lower back.

   • Foam-roll

   How to perform it

   1. Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
   2. Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: middle back, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: lying on your back, the same as the Lower Back-smr
2. 

   2. Latissimus Dorsi-smr

   77% match

   Lats · Beginner · Isolation

   A looser match: it uses the same equipment, but it works the lats rather than the lower back.

   • Foam-roll

   How to perform it

   1. While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
   2. Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: lying face down, not lying on your back
3. 

   3. Cat Stretch

   76% match

   Lower Back · Beginner · Isolation

   Use this when you have nothing to train with, because it works the lower back with bodyweight alone.

   • Bodyweight

   How to perform it

   1. Position yourself on the floor on your hands and knees.
   2. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
   3. Hold for 15 seconds.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lower back, the same as the Lower Back-smr
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: kneeling, not lying on your back
   • Balance: harder to stay steady on than the Lower Back-smr

4. 4. Spinal Stretch

   73% match

   Lats · Beginner · Isolation

5. Play demonstration

   5. Back Pec Stretch

   73% match

   Lats · Beginner · Isolation

   A looser match: it works the lats rather than the lower back.

   • Bodyweight

   How to perform it

   1. Stand tall with your feet shoulder-width apart.
   2. Extend your arms straight out in front of you, parallel to the ground.
   3. Cross your arms in front of your body, with your right arm over your left arm.
   4. Interlock your fingers and rotate your palms away from your body.
   5. Slowly raise your arms up and away from your body, feeling a stretch in your back and chest.
   6. Hold the stretch for 15-30 seconds, then release.
   7. Repeat on the opposite side.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: lats, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: standing, not lying on your back
6. 

   6. Child's Pose

   73% match

   Abs · Beginner · Isolation

   A looser match: it works the abs rather than the lower back.

   • Bodyweight

   How to perform it

   1. Get on your hands and knees, walk your hands in front of you.
   2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
   3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: kneeling, not lying on your back
7. 

   7. Middle Back Stretch

   73% match

   Trapezius · Beginner · Isolation

   A looser match: it works the trapezius rather than the lower back.

   • Bodyweight

   How to perform it

   1. Stand so your feet are shoulder width apart and your hands are on your hips.
   2. Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: trapezius, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: standing, not lying on your back

8. 8. Roller Back Stretch

   72% match

   Spine · Beginner · Isolation

9. 9. Chair Lower Back Stretch

   72% match

   Lats · Beginner · Isolation

10. 10. Seated Lower Back Stretch

    72% match

    Lats · Beginner · Isolation