8 Exercises To Strengthen The Lower Back

When it comes to strengthening the lower back, we must adjust the exercises to our capabilities and not over-strain, as it can be counterproductive. We must increase the intensity over the days.

Many people experience lower back pain at some point in their lives, either because they have spent many hours in the same position or because they lead a sedentary lifestyle. In some cases, the discomfort may be punctual, but there are others where it is necessary to resort to various methods to obtain relief.

Here are some exercises to strengthen your lower back and avoid the discomfort caused by spending too many hours in the same posture, etc.

8 fundamental exercises to strengthen the lower back

It is essential to repeat the exercise routine at least 3 times a week so that the area is strengthened and injuries to the lower back are avoided. These are simple exercises that can be performed at home, without the need for special devices or elements.

1. Speaker posture

It is well known in yoga and serves to stretch the entire back area. You need a mat or any soft surface.

Get on your knees and support your hands as far as you can.
Keep your head up and slowly bring your back back so that your buttocks rest on your heels. The belly touches the knees.
Stay in this position for 10 seconds and come back.
Repeat 8 times in total.

2. Back Elevation

Another very simple exercise that can help strengthen your lower back.

Lie face down on a mat or in bed with your legs stretched out. The arms can be at the sides of the body or supported on the buttocks.

Gently lift your back and head to “unstick” your torso from the floor. The neck must be well aligned with the spine.
Hold for 10 seconds and return to starting position.
Do 10 reps.

3. Position of the cross

Lie on your back on a comfortable surface.
Stretch your legs and place your arms in the shape of a “cross” (stretched at shoulder height).
Keeping your back flat on the floor, bend your knees and bring them to the right until they touch the floor.
Hold for about 10 seconds and repeat on the other side. Return to starting position.
Complete 5 reps per side.

4. Knees to chest

Bringing your knees closer to your chest is a simple stretch that helps reduce lower back pain.

This lumbar strengthening exercise starts in the same way as the previous one, lying on the floor with your chest up.

In this case, the arms are used to hold the legs, which must be bent in such a way that the knees touch the chest.
Apply slight pressure with your hands.
If you can, move your pelvis sideways to massage the coccyx area.
Otherwise, hold the position for a few seconds before straightening your legs and starting again.
Do 10 reps.

5. Sphinx or snake posture

Thanks to this exercise you can stretch the entire back area, including the lower back.

Lie on your back on the mat with your legs straight.
Rest your palms on the floor shoulder-width apart and straighten your arms to lift your torso off the floor.
Keep your head up for a few seconds.
Then bend your elbows to rest.
Repeat 10 times.

6. Cat posture

The cat’s posture helps relieve tension in the spine. Therefore, it favors the prevention and relief of low back discomfort.

It is widely used in yoga because it allows you to stretch your back and waist.

Rest your knees and palms on the floor or mat. Keep your head in line with your spine.
Arch your back and bring your head back.
After a few seconds, return to starting position.
Then do the opposite movement, ie bend your back in (it will remain like an arch or a bridge) and look down.
This is a complete repetition.
Do more 9.

7. Pelvic Elevation

Although it may not seem like it, this exercise serves to strengthen the lower back while working the abdominal muscles.

First, lie down on your back on the mat.
Leave your arms at your sides with your palms facing the floor.
Bend your knees and place the soles of your feet on the floor.
Slowly lift your pelvis to completely detach the back from the mat.

The idea is that the shoulders and head (as well as the arms and feet) are supported at all times.
Hold for 10 seconds and lower.
Do 10 reps in total.

8. Isometric lumbar exercise

Some call him “ Superman ” because of the posture in which the body is placed. Although it is not of great intensity, it is recommended to leave it for the end of the routine.

Lie face down on the mat with your legs stretched out.
Raise your arms above your head (shoulders touch your ears).
Lightly lift your arms and legs off the floor. The head is pulled back a little to follow the movement.
Keep as long as you can.
Return to the starting position and start again.
In total, do 10 reps.

Low back pain can be relieved with some exercises.

Low back pain is one of the most common in adults. It is a muscular tension that arises when the area is not well developed.

It can be relieved with gentle exercise and stretching, but keep in mind that if the pain persists and the associated discomfort intensifies over time, you should see your doctor for an evaluation.

In some cases, physical therapy may be needed.