How To Strengthen Your Lower Back

How To Strengthen Your Lower Back

How To Strengthen Your Lower Back - Easy Exercises For Lower Back » Ways To Strengthen Your Lower Back And Prevent InjuriesThe first and most important thing before starting any kind of back exercise is to first see whether you are using your back correctly. We should pay careful attention to the way we use our backs during any kind of activity.

Sometimes just a mere wrong way of bending may lead to an unexpected injury. It is a misconception if one thinks that back aches are assoicated mainly with the process of ageing or only as a result of an injury. Today we find and hear alot of the younger generation too that complain of back pain. This is mainly because of the changing lifestyles, where a lack of excercise because of the sedentary work routines prevails.

Spinal Erectors are what we refer to as the lower back muscles and it is these muscles that are targeted using effective excercises. Typically a lower back strengthening routine will consist of stretching and excercises. A regular workout will give you a better posture, more flexibility and ofcourse a stronger back.

But always remember to work at your own pace and do only what your muscles will allow you to do. Your muscles will stretch only when they want to and not when you want them to. Slowly but surely you will feel yourself getting more flexible with time.

So, initially just help your body get into the rhythm and routine. If you feel any discomfort other than that of the expected muscle soreness for the first couple of days into any routine, then you must immediately discontinue the excercise and consult your physician.

Some recommended routines, include Pilates, yoga, core stability training, balancing and stability exercises and low impact aerobics.

Some simple exercises and stretches for lower back are -

1. Pelvic Tilt to Pelvic Curl (The Bridge) :

Lie on your back. Bend your knees and keep your feet flat on the floor with your feet, ankles and knees at hip-distance apart. Do not press your back to the mat.

Now Inhale and as you exhale, contract your abdominal muscles pulling your belly-button down into your spine. Slowly tilt your pelvis in such away that it is a little higher than your hip bone. Inhale and release the tilt back to the mat. Exhale.

Now inhale again, press your feet down to the mat and slowly start to lift your tailbone of the mat and begin to curl upwards, while raising the hip bone, the lower spine and finally the middle spine until you come to a position where you are resting on your shoulders.

Maintain a straight line right down your back and do not arch. This position is also referred to as ‘The Bridge’. You should feel this in your abdominal muscles and hamstrings. Exhale and using your ab muscles slowly roll back down, vertebrae by vertebrae.Inhale. Now repeat this 4-5 times.

2. Swan stretch :

Lie face down on the mat. Keep your hands close to your sides, bend your elbows by bringing your palms below your shoulders. Contract your ab muscles, pulling your belly button all the way towards your spine, and keep them contracted all through the this stretch.

Inhale, slowly press your forearms and palms on the mat and make along upper body arc. Its perfectly fine if you can come up just a few inches. Do not roll your head back, but instead keep your neck long and press your tailbone to the mat. Exhale as you slowly release this arc and come back down fully to the original position on the mat. Repeat this 4-5 times

3. The Plank :

Lie on your stomach in a push up position. Keep your body balanced on your toes and elbows. Keep your palms flat on the mat. Do not arch or curve you back. Keep it straight. Tighten your abs and hold this position. Count to 10 and and then relax. Repeat this 4-5 times. A modified version of this would be for you to balance on your knees instead.

4. Leg and arm raises :

Lie falt on your stomach. Your hands should be stretched way past your head with your palm facing the floor. Now slowly raise one hand of the floor simultaneusly lifting your head and shoulders of the floor a few inches, while also lifting the oppoiste leg of the mat at the same time.

Imagine that you are being pulled from opposite directions, to feel the stretch. Hold this for about 5 counts and slowly release and repeat the same with the other hand and leg. Try to do 10 repititions.

5. Opposite arm and leg extension :

This is a good exercise for gaining balance and stability of the core muscles. Get down on the mat on your fours, keeping your hands directly under the shoulders and your knees under the hips. keep your head straight with your back, do not tilt your neck or arch your back. Now slowly raise one hand of the floor and keep it aligned with your body.

Now slowly lift the opposite leg of the floor in the same way, outstretched behind you, like as if you were kicking a wall at the back, but still in line with the body. Try and balance for a count of 10 and then relax your hand and leg and do the same with the other side. Try and do this 5 times on each side.

Protect your back :

Exercises like the ones mentioned above can certainly help strenghthen your back. But we can also follow simple yet careful measures in our day to day activities that can help prevent back injuries. The very way we lift heavy objects can have a toll on our backs.

Don’t try to lift anything that you know is simply beyond what you can handle. On the other if its something that you can try and lift but still is heavy, then there are few different ways that you can safely lift it without injuring your back. One such lift is known as the ‘squat lift’. Here you should try and get the object between your legs which are shoulder width apart.

Keep you back straight, with your neck long and aligned with your back. Do not arch. Only lower yourself from the hip and slightly bend your knees. Using your leg muscles lift the object keeping it very close to your body. This lift is easy on the back.

Lifting light objects can also lead to injuries if not done properly. To avoid this the ‘Golfer’s Lift‘ may come handy. This is the best way to pick up up anything from the floor. First shift all your weight onto one leg, place the opposite hand on something for support.

Don’t lock the knee of the weighted leg, instead keep the knee a little bent. Now bend straight over keeping your neck and spine aligned. As you bend let the leg with no weight upon it lift of the ground and stretching it backwards. This will help bring you back to your standing position without at any time you having to strain your lower back.

Another lift that may come in handy while lifting medium weight objects is ‘Tripod Lift’. It is a simple lift where you have to go down on one knee, keep your body in an upright position, bring the object up to your belly and then slowly stand up.

Just as lifting heavy objects must be done with caution, it is important to be careful when a heavy object needs to be moved. It is always better for your back when you ‘push’ a heavy object because that way the weight is shared by your back and leg muscles. But during ‘pulling’ it is your back alone that is doing all the work and taking the strain.

So, in all you must remember that to have a strong back free of injuries and pain, it is very important that you must respect it and work it in the right way. A regular exercise routine will indeed help in keeping you fit and strong. Eat nutritious food, put less strain on your back and compliment yourself with a good exercise regimen.

Acording with the Digital Millennium Copyright Act (“DMCA”), Pub. L. 105-304 If you believe that your copyrighted work is being infringed, notify our team at the email [email protected]

@[email protected] health

MORE ABOUT How To Strengthen Your Lower Back