Bye-bye back pain: 5 exercises for strong lower back
What's the story
Strengthening the lower back is essential for holding the entire body together and avoiding injuries. A strong lower back also ensures that you perform your daily activities better and excel in sports. Adding some specific exercises to your routine can go a long way in boosting lower back strength. Here are five core exercises that target the lower back for good posture and lesser discomfort.
Stability
Plank variations
Plank variations work wonders in activating the entire core, including the lower back muscles. As you hold a plank position, you activate stabilizing muscles that support the spine. Side planks and forearm planks are great variations to add to your routine. Aim to hold each position for 30 seconds to one minute and gradually increase as your strength improves.
Balance
Bird dog exercise
The bird dog exercise emphasizes balance and coordination while building strength in the lower back. Start on all fours, extending one arm forward while extending the opposite leg back. Hold it for a few seconds before switching sides. This exercise encourages spinal alignment and improves muscle endurance in the lower back.
Extension
Superman exercise
The superman exercise targets the erector spinae muscles along your spine, which are key to extension movements. All you have to do is lie face down with arms extended overhead, and lift both arms and legs off the ground at the same time, holding them for a brief moment before bringing them down again. The movement strengthens not just your lower back but also works your glutes and shoulders.
Activation
Bridge pose
Bridge pose is an excellent way to fire up glutes while keeping your lower back healthy. Lying on your back with knees bent and feet flat on the floor, lift your hips towards the ceiling by pressing through your heels. Hold this position for a moment before lowering slowly to begin again; repeat several times, concentrating on controlled movements throughout each repetition.
Flexibility
Cat-Cow stretch
The cat-cow stretch enhances flexibility in both upper body parts, including lumbar regions, relieving tension from long hours of sitting or standing during daily activities (work tasks, etc.). Begin by getting on the hands and knees, then alternate between arching upward (cat) immediately followed by dipping downwards (cow).