8 Exercises To Strengthen The Lower Back

To strengthen your lower back, you need to adapt the movements to your own abilities. Do not use excessive force as this may be harmful.

A sedentary lifestyle and too much sitting at a desk can cause back pain. Movements made to strengthen the lower back also relieve back pain.

In today’s article, we want to tell you about a few exercises you can use to strengthen your lower back and avoid the consequences of poor posture and long sitting.

Which movements are best for strengthening the lower back?

Lumbar pain (pain in the lower back) is one of the most common ailments in adults today. It is one form of muscle tension that occurs when the muscles in an area are not developed enough (i.e., strengthened by training).

If you sit for a long time, we recommend doing some exercises as well as paying attention to posture and changing posture throughout the day.

It is very important to repeat this routine at least three times a week to strengthen the area. This will also help you avoid lower back injuries.

The exercises are simple and can be done at home without any special tools.

So try the following exercise program:

1. Speaker position

This is a well-known position in yoga and stretches the entire back. You will need a rug or other soft surface.

Sit on your knees and press your hands together behind your back, as far as possible.
Keep your head upright and bring your back back slowly so that your buttocks rest on your heels.
Hold this position for 10 seconds and then rest.
Repeat eight times.

2. Back lift to strengthen the lower back

This is one exercise that helps strengthen the lower back and is very easy to do.

Lie on a rug or bed with your face towards the floor, legs outstretched. The arms should be on the sides of the body.
Carefully lift your back and head to “lift” your upper body off the mat. The neck should be in line with the spine.
Hold this position for 10 seconds, then return to the home position.
Repeat 10 times.

3. Cross position

Lie on your back on a comfortable surface.
Extend your legs straight and keep your arms cross-shaped (extended to the sides in line with your shoulders).
Keep your back on the floor and bend your knees to the right until they touch the floor.
Hold this position for about 10 seconds and repeat on the other side. Return to starting position.

Do five repetitions on each side.

4. Knees to chest

This lumbar strengthening exercise starts from the same position as the previous movement, lying on your back on the floor.
This time, you use your arms to pull your feet on the hook so that your knees touch your chest.
Press your feet slightly with your hands.
If you can, move your hips to the sides to massage some areas of your lower back.
Hold this position for a few seconds before returning to the home position.
Do 10 repetitions.

5. Sphinx or snake position

This exercise helps to stretch the entire back, including the lower back.

Lie on your stomach mat with your legs straight.

Place your palms on the floor in a shoulder-width position and lift your upper body off the floor with your arms.
Keep your head tilted back and stay in this position for a few seconds.
Relax your elbows to rest.
Repeat 10 times.

6. Cat

This movement is often done during yoga classes because it stretches the back and waist.

Go to your carpet on your carpet. Keep your head in a straight line with your spine.
Bend your back in an arch, tilting your head back.
Hold this position for a few seconds before returning to the home position.
Next, make the opposite movement by curling your back up (it looks like a bridge) and looking down.
This is one repetition. Do nine more.

7. Pelvic lifts to strengthen the abdomen and lower back

While it may not seem like it, this movement strengthens the lower back and also works the abdominal muscles.

Lie on the mat on your back.
Press your arms to the sides of your body with your palms on the floor.
Hook your knees and hold the soles of your feet against the floor.
Slowly lift your hips up until it is completely off the ground.
Ideally, only your head, shoulders, arms and legs should touch the floor throughout the movement.
Hold this position for 10 seconds and rest.
Do 10 repetitions.

8. Isometric lumbar movement

Some call this the “superman position” due to the position of the body. While it’s not a strenuous workout, we recommend leaving it as the last exercise routine (once you’ve warmed up and “opened” your back).

Lie face down on the floor with your legs outstretched straight.
Bring your arm forward (your shoulders touch your ears).

Carefully lift your arms and legs off the floor. The head tilts back slightly with movement.
Keep this position for as long as possible.
Return to starting position and repeat.
You should do a total of 10 reps.