Exercises To Strengthen The Lower Back

In addition to strengthening your lower back with these exercises, you will also get many other benefits from them. It is advisable to incorporate them into your daily routines to get the most out of them.

Lower back pain is more common than you might imagine. It is largely due to our typical daily habits, which include, for example, poor sitting posture at work. For this reason, in this article, we present exercises for the lower back to help get rid of that crippling lower back pain.

What causes lower back pain?

Adults suffer from many consequences of immobility, and one of them is low back pain. The discomfort is caused by an increase in tension in the area due to lack of mobility and poor muscle condition.

If you suffer from lower back pain, you should avoid sitting in the tube for hours, such as working on a computer. Try to get up and walk around the office while taking a coffee break or talking on the phone.

A comfortable chair that is not too soft is very important to maintain a good posture. Also, when you need to lift something heavy off the ground, don’t make the mistake of leaning forward in a bow and thus putting all the weight on your back. Instead, you should bend your knees as you bend over.

When sleeping, do not use a mattress that is too soft and try to sleep on your back with a pillow under your knees.

Exercises for the lower back

While exercise is very important, you don’t need a gym card to do these exercises. You can strengthen your lower back at home after work or daily chores. Try these exercises for the lower back and see if they have an effect on your pain symptoms.

1. Lifting the upper body

Lie face down on the floor, for example, on a rug.
Extend your legs straight behind you and place your hands behind your buttocks.
Lift your head and upper body into the air and lift yourself off the floor as much as possible.

Hold this position for a few seconds and then descend.

One variation of this movement is known as the “cobra”. In it, you support yourself with the palms of your hands in a shoulder-width position and extend your arms straight. Tilt your head back to make the movement more efficient.

2. Knee flexion

This exercise is very relaxing and has several benefits such as strengthening the lower back area.

Lie on your back and pull your knees to your chest.
Hold them between your arms as if you were curling up into a ball.
Squeeze your feet slightly with your hands and move your feet from side to side like a pendulum.
Then extend your right leg straight and focus on pressing only your left leg with your hands.
Change side in 30 seconds.

3. Pelvic lift

Believe it or not, this exercise is also good for the lower back as it strengthens the whole back in general.

Lie on your back on the mat and hook your feet so that the soles of your feet are against the floor. The arms should remain on the sides of the body against the floor.
Slowly lift your hips up until your back is completely off the floor. The idea is to keep your head, shoulders and arms on the floor (in addition to the soles of the feet).
Slowly lower your hips.

After doing this exercise several times, you can add weight to your abdomen.

4. Cat

This exercise is done a lot in yoga and is ideal for relieving back pain.

Lie on the floor with the knees and palms of the four containers against the floor.
The curls on your back and “hide” got between your shoulders.
Then do the opposite movement: the head moves backwards and the back goes down into the sag.
Just like with the previous exercise, you can add weight (such as a plate weight) over your back after you have performed this movement several times and are used to it.

5. Isometric exercises

This is another excellent option for strengthening the lower back area while working the entire back, abdominal muscles and legs.

Lie on the mat with your face toward the floor and lift your legs and arms off the floor so that only your middle body is attached to the floor.
Hold this position for a few seconds and return to the home position.

A variation of this movement is to alternate arms and legs, i.e., first raise the right leg and left arm simultaneously, and then the left leg and right arm.

6. Prayer position

If you suffer from severe back pain, this stretch is really helpful.

Go to your knees on the floor and lower your upper body down until your forehead touches the floor.
Reach out your hands straight over your head and place your palms on the floor.
The buttocks should stay on top of the heels.

7. Cross-stretching

Lie on your back on the floor with your legs outstretched straight.
Cross your right foot over your left foot. Raise the lower back area slightly off the floor.
Extend your right arm straight to the side and try to get your right knee to touch the floor to make the stretch more effective.

Another variation of this exercise is to cross one foot over the other and place the sole of the foot against the floor.

8. Opposite lifts

This exercise is ideal for strengthening the lower back and relieving pain caused by poor posture or bad habits.

Lie on your ground with your knees and palms against the floor. Keep your arms straight.
Lift your right leg and left arm up at the same time, keeping them straight.
Lower both arm and leg and do the same for the other side (left leg and right hand). Remember that all movements should be done slowly so that you do not lose your balance.