Strengthening Lower Back Muscles

Lower back pain occurs mostly because of incorrect posture or incorrect sitting habits. Most people work in environments which require them to sit throughout the day. Very few of these people exercise, and of those, most tend to ignore lower back strengthening exercises, as they are unaware of their importance and effectiveness. Lower back exercises reduce back pain, and also help in strengthening the back, and the areas of the body surrounding the back, such as hamstrings and hip flexors.

Strengthening the lower back helps people of all ages to become more dynamic. A strong back prevents injuries, which may occur while lifting heavy weights. Powerlifters need a strong lower back for heavy weightlifting competitions, whereas, bodybuilders need a strong lower back to sustain weights used in workouts. Training in lower back areas needs to be supplemented with abdominal exercises, to be effective. Here are few exercises that will not only help strengthen back muscles, but also provide relief from back pain..

Roman Chair Exercise
Roman chair is an exercise equipment that is mainly used to work on the lower back and abdominal muscles. Working out on lower back muscles with the help of Roman chair is efficient, safe and very effective.

• Place your knees on the seat of the Roman chair, and your hips at the padded top part. The chair is designed in such a way that it helps you lean forward.
• Keep your arms behind the neck, or crossed in front of the chest. Slowly bend forward from the hips while lowering your upper body towards the floor.
• When you get to about an 80-90 degree angle, stop, and pull the upper body back to the starting position. The focus should be on the lower back.
• Repeat the exercise, do at least 3 sets of 10 repetitions.

Squat Exercise
This is an exercise that helps in strengthening the lower back. If you are doing lower back strengthening exercises, this exercise is a must.

• Stand with your feet about hip-width apart, in front of a chair.
• Squat until your hands come to the level of the chair.
• Let your head lead your body over the top of the chair. Move using only the ankle joints, while letting your weight be on the chair. Let your muscles relax.
• Pull back, that is, slowly transfer the weight from the chair to your feet. The movement should come from the hip joints, and not your lower back.
• Repeat the procedure for about ten times without tightening any of your muscles.

Stretching Hip Flexors
This exercise helps lessen the stress on the spine.

• Get into a stance similar to a runner starting a race.
• Bend your knee till your head is directly above the knee.
• Lower your hips till your other knee touches the ground.
• Repeat the exercise minimum ten times.

Chest Lift
This is the simplest of all the exercises. You only require sincere effort to do the exercise.

• Lie down on your stomach.
• Place your hands next to your chest.
• Now slowly, lift your chest off the ground.
• Stay there for some moments, and come back to the original position.
• Repeat the exercise at least 10 times.

Straight Leg Raise
Strong hamstrings are needed to have a strong back, and this exercise strengthens your hamstring muscle.

• Lie on your back.
• Bend your knees while keeping both the feet flat on the ground.
• Now, without lifting your hips, lift the upper part of your body.
• Straighten each leg one at a time, and try to hold the stretch for few seconds.
• Place your hands on your knee and try to pull it towards your chest, while keeping the other leg stretched straight.
• Do minimum 10 leg raises.

There are various ways to avoid back pain. Activities like swimming, meditation and yoga not only keep you fit, but prevent old age problems such as arthritis. These exercises, if done daily and properly, are sure to improve the back muscle flexibility while strengthening the lower back.