What are the best exercises for strengthening the lower back, and how do you perform them? Performing exercises to work the core muscles can prevent injury, increase stability, and enhance flexibility.
Why are lower back strengthening exercises performed?
Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also enhance the core, leg, and arm muscles.
According to researchers, exercise also increases blood flow to the lower back area, reducing stiffness and speeding up the healing process.
The best exercises for strengthening the lower back:
For the lower back strengthening series, you will need an exercise mat. The best practice for lower back strengthening includes the following;
- Bridges
- Knee to chest exercises
- Lower back rotational stretches
- Drawing maneuvers
- Pelvic tilts
- Lying lateral leg shifts
- Cat stretches
How to perform the best exercises for strengthening the lower back?
Below, I will explain how to do the best exercises that strengthen the lower back.
Bridges
Bridges work a person’s gluteus maximus, which is the large muscle of the buttocks.
Method:
- Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
- Press the feet into the floor, keeping the arms by the sides.
- Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
- Squeeze and lower the buttocks, repeat 15 times, and then rest for 1 minute.
- Do 15 repetitions of 3 sets.
Knee-to-chest stretches
Doing a knee-to-chest stretch can help elongate the lower back, relieving tension and pain.
Method:
- Lie on the back on the floor.
- Bend the knees, keeping both feet flat on the floor, and pull one knee in toward the chest by both hands.
- Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
- The starting position should be maintained.
- Repeat 2–3 times with each leg.
Lower back rotational stretch for strengthening exercise
The lower back rotational stretch can help relieve tension in the lower back and trunk.
Method:
- Lie back on the floor with bent knees and feet flat on the ground.
- Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
- Hold the position for 5–10 seconds.
- Knees rolled over the opposite side, hold, and then starting position should be maintained by you.
- 2-3 sets of repetitions should be done on each side by you.
Draw-in maneuvers
The draw-in maneuver works the transversus abdominis.
Method:
- Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
- Breathe in deeply.
- While breathing out, pull the belly button toward the spine, tighten the abdominal muscles, and keep the hips.
- Hold the position for 5 seconds.
- It must be repeated five times by you.
In conclusions, how to perform the best exercises for strengthening the lower back:
Do these exercises regularly, and in no time, you will become a powerful lower back machine! Strong core muscles make regular movement more comfortable and improve your posture and protect your lower back muscles.
