Strengthening the lower back: exercises and types

Overview

The core of the human body consists of the lower and upper back, abdomen, pelvis, hips, and neck. A strong core supports an individual’s posture and balance, minimizing strain on the back.

Strengthening your core can help relieve lower back pain back pain Reduce the risk of injury. However, doing these exercises incorrectly can do more harm than good, so it’s important to enlist the help of a physical trainer who can help you with proper form. is also essential.

If you have back pain or have had a recent injury, we recommend that you consult your doctor before trying these exercises.

Why does exercise help strengthen my lower back?

When patients suffer from back pain, they may feel that rest may help. Movement is good for the back.some exercises for lower back pain Strengthen the muscles that support your back, such as your back, stomach, and leg muscles, and relieve back pain.

However, it is recommended that you consult with a medical professional before beginning any exercise to relieve back pain. Also, the severity and cause of pain should be considered before starting exercise therapy.

What are the 10 lower back strengthening exercises?

If you’re looking for 10 exercises to strengthen your lower back, see below.

1. good morning: This exercise mimics the motion of bowing to say hello, hence the name. This is an advanced exercise. Beginners should start without weights to ensure correct posture. Here are the steps to perform the exercises:

• An individual’s feet should be separated by the required width. If using weights, attach a barbell to your shoulders.
• Hinge your hips, bend your knees, and lower your lower abdomen until it’s parallel to the floor. The back should be straight throughout the movement.
• Once parallel, press your feet back to the starting position
• Complete at least 3 sets of 8-12 repetitions

2. Barbell deadlift: This exercise is a great compound exercise that targets the muscles from your upper back to your calves. Here are the steps to complete the activity:

• Individuals must stand with feet shoulder-width apart
• Bend at the waist and hold the bar. It should be a mixed grip, with one hand on top and the other on the bottom.
• Push your hips back and you should see yourself in a half squat position with a flat back
• Tighten your back, work your core and take a deep breath
• Raise the barbell. Make sure it is close to your shins and knees. Stand up straight.
• Hold the position for 2 seconds and slowly lower the barbell to the floor without arching your back.

3. Bird Dog: Bird Dog exercises teach you to stabilize your hips during arm and leg movements. It is important to raise your limbs to a height where you can maintain your posture. Here are the steps for this exercise:

• on all fours on the mat
• Keep your hands and shoulders wide apart and your knees under your hips.
• Keep your back parallel to the floor and draw your navel toward your spine
• Extend your right arm forward while extending your left leg back
• Hold that position for 2-4 seconds
• Slowly return to starting position

4. Glute bridge: Anyone, regardless of age or fitness level, can perform versatile, challenging and effective glute bridge exercises. This low-impact, powerful exercise requires tremendous energy and minimal space. Performed perfectly, it increases the vitality of muscles near the spine and improves posture. To run the exercises, follow these steps:

• sleep on back
• Bend your knees so your feet are flat on the ground
• Lift your hips until your shoulders, hips, and knees are in a straight line
• Hold the position for nearly 6 seconds
• Slowly lower your hips to the floor and repeat

5. Knees to chest: Knee-to-chest exercises are a great way to restore flexibility and minimize spinal stiffness. arthritis Or spinal stenosis.for people suffering from Osteoarthritisexercise lubricates joints, increases blood flow, and helps deliver nutrients to problem areas.

• sleep on back
• Bend your knees so your feet are flat on the floor
• Slowly bring your right knee closer to your chest. Make sure your left knee is on the floor.
• Hold the position for nearly 15 seconds, allowing your hips to remain flat on the ground or put no pressure on your lower back.
• Gradually lower your right knee to the floor and relax
• Repeat with left knee

6. push ups: This is one of the popular exercises to help strengthen your core, build muscle mass, and build cardiovascular health.

• lie face up on the floor
• Palms should be slightly wider on the floor than shoulders
• Extend your leg back and balance on your hands and toes
• Your body should be straight from head to toe and your back should not be arched
• Spaced apart or with your feet together, keep your core strong, bend your elbows, and lower yourself until your elbows are at a 90-degree angle.
• Exhale and push back with your hands
• Elbows should be slightly bent and not locked.

7. Superman: This seemingly challenging exercise is great for strengthening your lower back. Exercise does not require equipment to perform. All you have to do is:

• lie face up on the floor
• stretch both hands overhead
• Lift your upper and lower body as high as you can comfortably
• hold the position for a few seconds

8. Partial crunch: Certain exercises can make back pain worse instead of lessening. However, partial crunches strengthen your lower back. Exercise steps are as follows:

• Lie on your back with your knees bent and your feet flat on the ground
• Cross your arms over your chest or move your hands behind your neck
• Exhale and lift your shoulders off the floor
• Hold the position for a few seconds and slowly return to the lying position
• Do not use your elbows or arms to pull your neck off the floor

9. Hamstring stretch: Another exercise to strengthen your lower back. Below are the steps to perform the exercise correctly.

• sleep on back
• bend one knee
• Hold the towel with the ball of your other foot
• Gently stretch your knees with the towel, remembering to pull the towel back until the back of your leg is stretched.
• Hold the position for 15 seconds and repeat with the other leg

10. sit on the wall: With the help of walls, a person can strengthen the core and lower back. Exercise steps are as follows:

• Lean against the wall. The back should be flat against the wall.
• Slowly slide until your knees are slightly bent. You have to press your hips.
• Hold that position for nearly 15 seconds
• slide back slowly

Conclusion

Strengthening your back has many benefits, but most importantly it helps protect you from many forms of back pain. We give you everything you need to feel strong.

As you progress through these exercises, you can continue to challenge yourself by adding weight and resistance, but do so carefully and remember to stop or avoid if you feel pain during the movement. If the person has a history of back problems, consult a doctor or physical therapist before proceeding.