Nowadays most people work in an environment which requires them to sit throughout the day. Lower back pain occurs mostly because of incorrect posture or incorrect sitting habits. Lower back exercises reduce back pain and also helps in strengthening the back. Exercises to strengthen lower back help people of all ages to become more dynamic. A strong back prevents injuries which may occur while lifting heavy weights. We are presenting below a few exercises that will not only help strengthen back muscles, but also provide relief from back pain. Consult a doctor or an expert before performing these exercises.
1. Opposite Arm and Leg Extension
This exercise is an overall back workout, which helps in strengthening and toning muscles of lower and upper back.
- To perform this exercise, be in a table-top position, facing the floor and palms, toes and knees touching the floor.
- Keep your back in a normal position and palms in line, under your shoulder.
- You need to start by raising your right arm, left leg, to bring them in a line with your body and hold this position for 5 seconds.
- After holding for some seconds, return to the initial position.
- Alternate the arm and leg, in the next set. Make sure you keep your lower back stable and tight throughout the exercise.
2. Back Arch
This exercise helps in strengthening the spine and thus works in giving relief to the lower back.
- Lie down on an exercising mat facing the ground.
- Keep your toes on the ground so that heals are raised.
- Place your hands under your chest with palms touching the mat.
- Gradually straighten your arms so that your chest, shoulder and head are raised.
- Keep your hips touching the ground, so that your back forms an arch shape.
- Hold yourself in this position for 5 seconds and relax.
- Repeat the same for 8 to 10 times.
3. Roman Chair Exercise
Roman chair is an exercise that is mainly work on the lower back and abdominal muscles. This exercise is very safe and effective:
- Place you knees on the seat of the Roman chair and your hips at the padded top part. The chair is designed in such a way that it helps you to lean forward.
- Keep your arms behind the neck or crossed in front of the chest. Slowly bed forward from the hips while lowering you upper body towards the floor.
- When you get to about 90 degree angle, stop and pull the upper body back to the starting position. The focus should be on the lower back.
- Do at least 3 sets of 10 repetitions for better results.
4. Chest Lift
This is the simplest of all the exercises. You only require sincere efforts to do this exercise.
- Lie down on your stomach.
- Place your hands next to your chest.
- Slowly lift your chest off the ground.
- Stay there for some moments and come back to the original position.
- Repeat this exercise at least 10 times.
5. The Superman
This exercise is perfect for beginners as well as advanced athletes to strengthen the muscles of the lower back. It works on the trapezium muscle of the upper back and the erector spinae along with the spine.
Follow the following steps:
- Begin your exercise by lying face down on the floor with your arms and legs extended straight out from your body.
- Make sure that you keep your neck in a neutral position, as attempting to hold your head up can cause neck strain.
- Then slowly lift your legs, hands and chest off the ground and hold yourself in this position for about five seconds and relax.
- Your back should be arched, and arms and legs should be extended straight out, several inches off of the floor.
- After holding this position for about five seconds return to the start position. This is one repetition. Try three sets of twelve, thrice a week.
6. Knee Rolls
Remember that you only move as far as you feel comfortable. You also place a pillow between your knees for comfort.
Procedure to be followed:
- Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor.
- Hold the stretch for one deep breath and return to the starting point.
- Keep the knees bend and together.
- Relax your upper body and your chin gently tucked in.
7. Swimming Helps to Strengthen the Lower Back
Swimming laps using the crawl stroke and backstroke strengthen your entire back, while improving heart function and lung capacity. Make it a habit to swim for about 20 to 30 minutes per week. Swimming is also good for people who have joint problems or are overweight. You can start with 10 minutes swims and increase your time in the water by 5 minutes every one to two weeks.