Lower Back Strengthening Exercises

The lower back is one of the most widely used body part and a lot of our daily activities depend on it. If you think back to all the mundane activities that we do, for example - lifting, pushing, bending, picking, etc., all of them have at their base the use of the lower back. Making sure that the lower back is in good shape is therefore something that everyone should actively look into. Using certain exercises that strengthen the lower back should therefore come as no surprise to strengthen the back and spine and improve overall efficiency. Other than that, strengthening the lower back also prevents any back pain from emerging and thus allows you to be fit and free of ailments by providing for back pain relief. In the article that follows, we shall look at some of the lower back strengthening exercises for men and women and how to go about them.

Lower Back Strengthening Exercises at Home

Here are some of the best lower back exercises that will help you strengthen your core and therefore lead to a strong back.

Back Extensions

1. Lie down on your stomach onto the floor and bring your hands at the level of your head, palms facing down.
2. Now in one swift motion inhale and lift your chest off the floor and rest only on your stomach.
3. Simultaneously, take your hands at the back and off the ground. Keep them in one straight line.
4. Squeeze your shoulder blades simultaneously.
5. Hold this posture for 2 seconds and release.
6. Repeat this exercise 10 times.

Back and Feet Extensions

1. Lay on the floor on your stomach and extend your hands in front of your face.
2. Let your feet be stretched behind you with the toes touching the floor.
3. Take a deep breath and lift your chest and arms off the ground.
4. Simultaneously lift your legs at the back till as far as you can manage.
5. Hold the position for 2 seconds and release.
6. Do it as slow as you can so that you do not use the momentum that is present.
7. Repeat for 10 times and do three sets.

Cobra Pose

1. Lay on your stomach, with the forehead touching the floor.
2. Place the arms on the floor, bending them at the elbows and placing them under the shoulders.
3. Inhale and push with your arms to lift your torso and arch your back. The arms will become straight at this point.
4. Maintain the position for 5-8 seconds and continue to inhale and exhale normally.
5. Release slowly and come back to the original position.
6. Do about 5 of these.

Hip Bridge

1. Lie on your back, with knees bent, feet flat on the ground and a hip width distance between them.
2. The arms have to be extended forward in a relaxed manner.
3. Now lift your hips up and squeeze your butt simultaneously.
4. The knees and shoulders need to be placed in a straight line.
5. Make sure that the neck is firmly placed and supported thus.
6. Stay in this position for 5 counts and then slowly lower yourself down.
7. Do 10-15 repetitions of the same.

Medicine Ball Workout

1. You'll need a medicine ball for this workout.
2. Place yourself over the medicine ball so that the ball is at the center of your abdomen.
3. Now balancing yourself on the ball, lift your right leg and left hand simultaneously such that they are in a straight line and parallel to the ground.
4. Hold for 5 seconds and then alternate with the opposite hand and leg (left leg, right hand)
5. That completes one cycle.
6. Inhale while you lift and exhale when you release.
7. Do 10 cycles.

This last strength training exercise is one of the best lower back strengthening exercises for women. There are several yoga poses for back pain that you can use for lower back pain strengthening exercises as well. It is a viable option that you can definitely look into.

And now that you have some of the most effective back-strengthening exercises, you should make a schedule for yourself and start practicing these exercises at the earliest.