Exercises Lower Back | How to Strengthen the Lower Back

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Exercises Lower Back to strengthen

Exercises Lower Back to strengthen

Exercises Lower Back to strengthen the lower back can help reduce and prevent lower back pain. It also strengthens the core muscles, legs, and arms.

According to researchers at trusted sources, Exercises Lower Back can also increase blood flow to the lower back, which reduces stiffness and speeds up the healing process.

Below, we show how to do 10 Exercises Lower Back to strengthen the lower back and help people manage lower back pain:

1. Bridges.

Exercises Lower Back
Bridges. How to strengthen the lower back

The bridge works with the gluteus maximus, which is the large buttocks muscle. People engage the muscles as they move their hips, especially when they bend down and kneel down.

The gluteus maximus is one of the most important muscles in the body. Staying strong can help support your lower back.

Building a bridge:

  • Lying on the ground and bending your knees, place your feet flat on the floor at the same width as your hips.
  • Put your foot on the floor and your arms on the sides.
  • Lift your hips from the ground until the body forms a straight line from shoulder to knee.
  • Use your remaining shoulders to squeeze your hips against the floor.
  • Lower your hips to the ground and rest for a few seconds.
  • Repeat 15 times, then rest for 1 minute.
  • Do 3 groups with 15 repetitions.

2. Knee-to-chest stretches.

Exercises Lower Back
Exercises Lower Back

Knee-to-chest stretching can help stretch the Exercises Lower Back and relieve tension and pain.

Stretch from knee to chest:

  • Lying on the floor.
  • Twist your knees and your feet level on the floor.
  • Use your hands to pull one knee to the chest.
  • Hold your knees on your chest for 5 seconds, keep your abdomen tight, then press your spine against the floor.
  • Returns to the starting position.
  • Repeat the opposite leg.
  • Repeat twice a day, 2-3 times each time.

3. Lower back rotational stretches.

Exercises Lower Back
Lower back rotational stretches.

Stretching the lower back rotates to help relieve tension in the lower back and torso. It also acts gently on the core muscles to increase stability.

Stretching the waist rotation:

  • Knees and legs bent to the ground and lay on the floor.
  • While holding your shoulders firmly on the floor, gently roll your knees to one side.
  • Hold the position for 5-10 seconds.
  • Returns to the starting position.
  • Gently bend the knee to the other side, hold it, and return to the starting position.
  • Repeat 2-3 times twice per side per day.

4. Draw-in maneuvers.

The indentation action can be used to traverse the abdomen. The muscles are located on the front and sides of the abdomen, stabilizing the spine and lower back.

To do the insert:

  • The knees are bent and the feet are flat, lying on the floor with the arms on either side.
  • Take a deep breath.
  • While breathing, pull the navel toward the spine, tighten the abdominal muscles and keep the buttocks fixed.
  • Hold the position for 5 seconds.
  • Repeat 5 times.

5. Pelvic tilts.

Exercises Lower Back

The pelvic tilt movement releases the tight back muscles and maintains their flexibility.

For a lower back flexibility exercise:

  • The knees are bent and the feet are flat, lying on the floor with the arms on either side.
  • Gently arch your lower back and push your belly outward.
  • Hold for 5 seconds and then relax.
  • Flatten and pull the navel to the floor.
  • Hold for 5 seconds and then relax.
  • Increase the number of repetitions per day, up to 30 times.

6. Exercises Lower Back Lying lateral leg lifts.

Exercises Lower Back

The lateral leg lifts the hip abductor muscle. These muscles support the pelvis and can help relieve tension on the back.

It is important to keep these muscles strong because it helps people maintain balance and influence mobility.

Carry outside leg lifting:

  • Lying on one side, feet together.
  • Keep your calves slightly bent.
  • Pull the navel to the spine to engage the core muscles.
  • Raise the thighs about 18 inches to keep them straight and long.
  • Hold the position for 2 seconds.
  • Repeat 10 times.
  • Turn to the other side of the body and repeat, lifting the other leg.
  • Make three groups on each side.

7. Exercises Lower Back Cat stretches.

The cat’s stretching can help stretch the back, making it stronger and less muscular.

Stretch a cat:

  • Knees and hips extend as wide as the hands and knees.
  • Arch your back and pull the navel to the spine.
  • Slowly relax your muscles and let your stomach sag.
  • Returns to the starting position.
  • Repeat 3-5 times a day twice.

8. Exercises Lower Back Supermans.

A person needs a strong back extensor to maintain a good posture. These muscles stretch along the sides of the spine.

The weakness of the back extensor can reduce the support of the spine and pelvis, but doing a sport called “Superman” will help.

Be a superman:

  • Lying face down on the floor, arms outstretched to the front of the body, let your legs lay flat on the ground.
  • Raise your hands and feet so that they are about 6 inches from the floor.
  • Try pulling the navel and lifting it off the ground to move the core muscles.
  • Keep your head straight and look straight at the floor to avoid neck injuries.
  • Stretch your arms and legs as much as possible.
  • Hold the position for 2 seconds.
  • Returns to the starting position.
  • Repeat 10 times.

9. Seated Exercises Lower Back rotational stretches.

Stretching the lower back helps relieve pain, exercise the core muscles and strengthen the lower back.

Stretching the waist rotation:

Sit in a chair or armchair and keep the floor flat.
Rotate the core to the right to keep the hips square and spine high.
Place your hand behind your head or place your left hand on your right knee to support the stretching exercise.
Hold the position for 10 seconds.
Repeat this exercise on the left.
Twice a day, 3-5 times per side.

10. Exercises Lower Back Partial curls.

The powerful abdominal muscles play an important role in supporting the spine and can help keep the hips aligned.

Stomach weakness can lead to poor core strength and lack of stability, which can lead to lower back pain. Local curling and curling help build a strong core.

Do local curls:

  • Lying on the floor, bending your knees, keeping your feet straight and hip-width.
  • Cross your arms over your chest.
  • Take a deep breath.
  • When exhaling, absorb abdominal muscles through diarrhea.
  • Gently lift your head and shoulders 2 inches above the ground while keeping the neck parallel to the spine.
  • Hold for 5 seconds and then return to the starting position.
  • Repeat this exercise 10 times.
  • Do 3 sets.

Exercises Lower Back Takeaway.

Exercises Lower Back to train core muscles to prevent injuries, increase stability and increase flexibility. People with low back pain should also pay attention to their overall posture and how they carry heavy objects to identify possible movements.

Anyone who suffers from severe lower back pain or who does not walk through gentle stretching should visit a doctor.

If one of these back exercises exacerbates the pain, you must stop the pain immediately and consult a doctor.

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