Lower back pain is one of the major problems most of us face. Nearly 540 million people across the world are affected by lower back pain. It is caused by various issues such as muscle or ligament pain, bulging or ruptured discs, arthritis, and Osteoporosis. If you’re suffering from lower back pain for a long time, these lower back strengthening exercises are for you. Just follow these exercises to improve your lower back strength. Why wait? Follow these lower back exercises at home and conquer lower back pain.
Exercises to Strengthen the Lower Back
A bridge is the best exercise to improve your lower back strength as it strengthens your gluteus (butt) muscles. Gluteus is one of the strongest muscles in the body. Weak gluteus muscle contributes a lot to back pain.
- Lie down on the floor and Tighten your abdominal and butt muscles
- Keep the arms by the side, press your feet by slowly lifting your butt off the ground by keeping your shoulders on the floor.
- Your body should be in one straight line.
- Lower down and repeat 15 times.
- Perform 3 sets of 15 minutes and rest for 1 minute.
Knee to Chest Stretches
Knee to chest stretches helps to relieve pressure on spinal nerves by creating more space. This exercise is useful to stretch your hip and lower back pain.
- Lie on the floor
- Bend the knees by placing your feet flat on the floor
- With the help of both hands, pull one knee towards the chest and hold it for 5 minutes. Make sure you press the spine into the ground.
- Relax and repeat with the other leg.
- Do this with each leg at least 2-3 times, twice a day.
Drawing-in maneuver exercise supports the spine and abdominal muscles. This exercise strengthens deep muscles such as Tra, IO, and EO.
- Lie on the floor, keep hip-width apart
- Relax your hands by keeping them aside
- Take a deep breath. Breathe out by pulling your belly button towards your spine, engaging your abdominal muscles, and keeping your hips still.
- Hold the position for 5 minutes.
- Relax and repeat 5 times.
Lying Lateral Leg Lifts
Lying lateral leg lifts is one of the best lower back exercises for beginners. This exercise activates your three primary hip abductor muscles.
- Lie on one side, keeping your legs together.
- Engage your core muscles by drawing your belly button towards the spine.
- Raise the top leg about 18 inches without moving your body.
- Keep it straight and hold it for 2 seconds.
- Repeat 10 times.
- Do 3 sets on each side.
The superman exercise contracts and relaxes the muscles. It supports the spine, pelvic bones and promotes good posture.
- Lie on your stomach and stretch both arms and legs long.
- Lift your arms and feet off the floor by creating a six-inch gap between them and the ground.
- Try to pull the belly button off the floor to engage the core muscles.
- Look at the floor, and keep the head straight to avoid neck injury.
- Hold the position for 2 seconds.
- Repeat 10 times.
Make these ‘simple stretches for lower back strength ’as part of your daily exercise routine.