24 Mar Top Exercises for Strengthening Your Lower Back
Too much inactivity and a lack of exercise and movement can lead to physical health problems. These problems will manifest as pain in your legs, hips or your back. For example, if you are spending most of your days sitting at a desk, your back will start to ache a lot. Even worse for you, this pain can become chronic. However, you can talk to a specialist and have some medicine prescribed or, even better, you can start working out.
The second option is much healthier and better. You can start off light, and then build up towards harder exercises. If you settle for this solution, here are some of the best workout regimes to try out. They will help you stay fit, as well as strengthen your lower back and core. It should be noted that consulting a professional trainer is advised before you start anything.
The trainer can give you good advice, help you out with the basics and teach you a few important things. Taking caution when starting a workout regime is a great idea, especially if you are new to it, or have had some form of spinal injury.
Lie on your back, with your back straight, and lift one leg up. The other leg should be stretched out or bent at the knee. In case you do not have someone to help you, take a band and use it to pull the raised leg towards the torso. You will feel a slight stretch and burn on the back of your leg.
This means that the exercise is working. Your hamstrings are starting to loosen up. However, do the exercise gently, until you feel comfortable enough to pull harder and stretch more. Do not exaggerate because you risk getting injured.
Other than being good for your abs, shoulders, and your whole body in general, planks are also great for your lower back. When doing them, it is imperative to keep your back straight at all times. Bad form could bring you more pain and an overall non-effective workout.
In order to do the plank, you need to get down into the push up position, and slowly put your elbows on the floor. Your elbow should be touching the floor, bent at a 90-degree angle. Your whole body should be in a straight line, parallel to the floor. Try and hold the position as long as you can, without overdoing it and hurting yourself. If you do it regularly, you will be able to hold the plank for minutes at a time.
One of the many yoga poses, the cobra can do a lot of good for your back. It will help you stretch as well as strengthen your muscles. Moreover, it is relaxing. Here is how you should do it.
First up, lie on the floor, face down. Your arms should be next to your torso at about shoulder-level, with your hands touching the floor. The only part of your body you will be lifting is your upper body. This is done by raising your head of the floor and eventually pushing off with your hands. Do it on an inhalation, slowly and in stages – imagine each spinal vertebrae slowly rising backwards one after the other. Additionally, keep your elbows close to your body the whole time and do not lift your hips off the ground. Hold the position for some 10-20 seconds. Then, as you exhale, go back to the beginning and repeat.
Again, we start off from the lying position on the floor. So, lie down with your back straight and your knees bent. Spread your legs apart a little bit and have your arms next to you, parallel with the floor. Once you are comfortable, lift up your butt from the floor.
The body should form a straight line from shoulder to your knees. Hold the position for a few seconds, then go back down. Repeat as much as you want. You can add a few adjustments to the exercise such as straightening one leg out while the other stays bent in the knees.
These exercises are easy and they do not take a lot of effort or time. They can be incorporated in a bigger regime, or just as your morning stretch out. However, it is crucial to have good form throughout the whole exercising process. It is also important to maintain a good breathing form. More importantly, you should not push yourself too much. Being cautious is essential, especially if you are trying to get better.