If you think a day outdoors is just going to make your legs tired, your lower back would like a word. A twist of your torso while paddling can quickly become a twinge in your lumbar, and a full extension when mountain climbing can create a debilitating feeling in your erector spinae. The bottom line? Lower back strengthening shouldn’t be an afterthought—it should be a priority when preparing to enjoy your favorite outdoor activities without strain.

DID YOU KNOW?
According to the National Institutes of Health, a quarter of U.S. adults experience at least a day of back pain every three months.

Respect the dead
The best exercise for building overall lower back strength is the deadlift. To begin, grab a barbell with one hand over the bar, the other under, making sure your feet are shoulder-width apart. Squat down and slowly lift the weight, with your shoulders held back, until your legs are straight and the weight rests comfortably at your knees. Hold for a beat then return the weight to the starting position. “To keep the tension, never release the weight,” says Scott White, a personal trainer who specializes in training for outdoor recreation. Begin with a moderate weight, increasing it gradually once you’re comfortable with the form. To avoid hand pain, remove jewelry from your fingers and wear gloves.

Get hyper
Next come hyperextensions, which resemble reverse sit-ups. After putting your ankles under the pads on a hyperextension bench, lower your torso until it’s just short of a 45-degree angle (going farther can lead to back injury). Hold for a beat and return to the starting position. Make sure not to allow momentum to swing you through the motion or your back muscles won’t receive the intended workout. You can also do hyperextensions by lying across an exercise ball, pressing your hips firmly against it, and repeating the same motion.

Power of the plank
The plank exercise improves both strength and flexibility by taking advantage of your body weight for resistance. Position yourself as you would for a push-up, but balance on your forearms instead of your hands. Hold this position for 20 seconds, then rest a moment with your arms out in front of you. Complete three rounds of this. As you progress, extend the time you hold the position to further strengthen the back.

Get super
Many of us pretended to be Superman when we were kids—now we can do it to avoid lower back weakness as adults. Start by lying on the floor, face down. With your arms extended, raise both your arms and legs off the ground and hold for three seconds. Return to the starting position, rest briefly, and repeat seven times. Complete three sets, with a minute rest between each. As you gain strength, you can hold for longer and/or increase the number of repetitions.

Middle ground
To mix things up and exercise the lower back from a different angle and intensity, work on the middle back. To improve muscle thickness, it’s hard to beat the one-arm dumbbell row. Begin with a moderate weight in your right hand, your left knee on a bench. "Move the dumbbell down and forward, feeling a total stretch in the back," White says. Hold for a beat with your arm extended, then return to the starting position. There’s a tendency to get the biceps and triceps too involved— your arm should simply be holding the dumbbell, while the back muscles push the weight through the movement, White says. Do 10-12 reps then switch hands, resting the opposite knee on the bench. Three sets are optimal.

Best practices
While exercises can strengthen, poor outdoor form can weaken—or worse. When picking up and putting down gear and other heavy equipment, remember to lift with your legs. In addition, make sure you’re not misusing or leaving out gear. Is that backpack hanging on your waist properly or is it too high? Are you taking advantage of walking poles? Finally, for long walks, make sure your posture is even straighter than usual. The journey of 1,000 miles may begin with a single step, but so could the journey to your doctor’s office should you tweak your lower back.