How To Strengthen Lower Back
How to strengthen lower back comes in different forms, and the most common is the exercise that gives the lower back strength, flexibility and movement. It is not only cost effective, but it gives you a strong lower back and a healthy body.
Our capability to strengthen our lower back is far more important than to do nothing. When we do exercises for our lower back, we are preserving and taking care of its function. When we do not seem to care about our backs, we just allow ourselves do in excess heavy lifting, pushing and pulling, driving, nursing, delivery work and etc.
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We know that it is not a good habit to work in excess compromising our back. However, in the force of circumstance, work is really tiring, whether you sit or stand. When we cannot help to make our backs relaxed during work, we can put in mind the value of REST. That should not be disregarded because without it, the world will all suffer the pain from the lower back and the rest of the body.
For the lower back to be strengthened and move freely without twisting and pain, exercises are made easy, safe and can be practiced at home. These are most convenient for those busy working people who cannot find time to go to the gym.
The following lower back strengthening exercises are proven effective in improving muscle strength of the lower back. The appropriateness of the exercise should be discussed with the doctor for safety and effectiveness provided that it will not cause pain.
How To Strengthen Lower Back – Basic Exercises
Opposite Arm Leg Raises
1) Lie on your stomach with your arms above your head as demonstrated.
2) Keep your knee and elbow straight.
3) Slowly lift the opposite arm and leg tightening your lower back. Hold for at least 2 seconds and then return to the starting position.
4) Repeat this process, repeat as many as you can as tolerated.
Chest Lift
1) This is the simplest of all the exercises.
2) Lie down on your stomach with hand on the floor next to your chest.
3) Slowly lift your chest from the ground.
4) Hold in that position as long as you can.
5) Repeat the exercise at least 10 times.
How To Strengthen Lower Back – Intermediate Exercises
Prone Hold
1) Lie on the floor with face fronting it.
2) Allow your joint elbow to support your head and upper body while feet support the lower legs.
3) Back should be straight.
4) Hold this position for as long as possible.
Superman
1) Lie on your stomach with arms above your head.
2) Keep knees and elbows straight as you slowly lift both arms and legs slightly elevated and tighten your lower back.
3) Hold for 2 seconds and perform 3 sets of 10 repetitions provided it is pain free.
Rotation versus Resistance Band
1) Knee or stand with your back straight.
2) Hold a resistance band as demonstrated.
3) Slowly rotate your body keeping your arms and back straight.
4) Do 3 sets, 15 counts as tolerated and pain-free.
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How To Strengthen Lower Back – Advanced Exercises
Prone Hold on Swiss Ball
1) Place your feet on an exercise ball with your hands on the floor, and your back straight as possible.
2) Hold this position as long as you can tolerate and it’s pain free.
Leg Lift over Swiss Ball
1) Lie over an exercise ball with body facing the floor with arms and legs on the floor supporting the body.
2) Slowly lift your legs, while the exercise ball is still and your knees straight.
3) Do as tolerated.
Roll Outs
1) Kneel on your knees, with your back straight and your hands on an exercise ball.
2) Roll forward, moving by your knees, keeping your back and arms straight still.
3) Slowly return to the start position and repeat until tolerated.
Those lower back strengthening exercises are truly effective in giving our backs the best strength it can do for work. However, it is not advisable to do it every day, it should generally be done 1 – 3 times per week provided that they do not cause or add pain in the back. It will make the condition worsen when you force your back to work out at its fullest. When pain happens, relaxation is needed as muscles need to recover from strain and trauma. When your lower back strength improves, the exercises can be progressed by increasing the repetitions, number of sets and duration of the exercise provided again that it’s pain-free. As such, we care for our backs by engaging ourselves to these exercises as what we can tolerate. Safety is also considered, so when you these exercise, when it seem hard for you to do it without guidance, then do not do it. These exercises should be consulted by the doctors for appropriate instruction.