There is a lot of talk about the lower back and for good reason. It’s responsible for supporting the entire upper body, and when it’s weak, can lead to a host of problems. Fortunately, there are exercises that can help to strengthen this area.
In today’s blog post, we’ll outline seven exercises for lower back pain. So if you’re looking to improve your strength and prevent pain, be sure to give these exercises a try!
Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees.
Keeping your core engaged, lift your hips and torso off the ground until your thighs and torso are in line with each other–like a bridge. Hold for two seconds before lowering back down. Repeat for 10-12 reps.
For an added challenge, hold a weight (or even a bag of groceries) in your hands while you perform the bridges. This will increase the workload on your lower back muscles.
#2. Knee-to-chest stretches
There are a few different ways to perform knee-to-chest stretches, but the basic idea is to bring your knees up close to your chest while keeping your back straight. This can be done while sitting or lying down.
To start, sit on the floor with both legs extended in front of you. Slowly bend forward at the hips and bring your knees up toward your chest, holding them with your hands. If you can’t reach your knees, try looping a towel around them and gently pulling until they’re close to your chest. Hold this stretch for 30 seconds to 1 minute, then slowly release and return to starting position.
#3. Pelvic Tilts
Pelvic tilts are a great way to strengthen your lower back. Here’s how to do them:
- Lie down on your back on the floor, with your knees bent and your feet flat on the floor.
- Tighten your abdominal muscles and glutes, and press your lower back into the floor.
- Tilt your pelvis up towards the ceiling, then slowly tilt it back down towards the floor.
- Repeat this motion 10-15 times.
#4. Lying lateral leg lifts
Lying lateral leg lifts are a great way to strengthen your lower back. To perform them, lie on your back on the floor with your legs straight out in front of you.
Place your hands’ palms down beside you. Slowly lift your left leg up off the floor, keeping it straight, and hold it in the air for a few seconds before lowering it back down.
Repeat with your right leg. Do 10-15 repetitions of this exercise to start seeing results.
The Superman exercise (better known as Viparita Salabhasana) is a great way to strengthen your lower back. Here’s how to do it:
- Lie face down on the floor with your arms and legs extended.
- Raise your arms and legs off the floor, keeping them straight.
- Hold for five seconds, then slowly lower back to the starting position. Repeat 10 times.
#6. Partial curls
To perform a partial curl, start by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head, keeping your elbows wide. Slowly lift your head and shoulders off the floor, contracting your abs as you do so. pause for a moment at the top of the curl, then slowly lower yourself back to the starting position. Repeat for 10-12 reps.
Partial curls are a great way to strengthen your lower back muscles. By lifting only your head and shoulders, you can really focus on contracting those muscles. And since you’re not moving through a full range of motion, partial curls are also a great way to help prevent lower back pain.
#7. Cat stretches
One amazing way to stretch and strengthen your lower back is by doing cat stretches. To do this, get on all fours with your hands directly below your shoulders and your knees directly below your hips. Then, round your spine towards the ceiling, tucking in your chin, and hold for 5 seconds before releasing. Repeat this for 4-5 times.
To sum up:
When it comes to lower back pain, there are many potential causes. While some cases may require surgery or other intensive treatments, in many cases simply strengthening the lower back can provide relief. If you’re struggling, give these exercises for lower back pain a try and see if they help. And if you know someone who is dealing with this type of pain, please share this article with them!
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Also read: What Is Active Recovery? 6 Workouts to Do on Your Rest Days