Lower Back: Strengthens With 6 Exercises
The lower back, or lumbar area, is one of the most sensitive areas of the body and can be compromised by damage to the hamstring muscles, weakness of the abdominals, injuries and herniated discs.
While good posture and regular exercise can help strengthen it, many people do not take care of it and develop pains that reduce their quality of life.
Most of the time, the tension in this area is caused by physical exertion, a poorly performed movement or sitting in front of the computer for too long.
For this reason, it is very important to avoid leading a sedentary life, but also to moderate physical activity and heavy work throughout the day.
Fortunately, it is also possible to practice some special exercises to strengthen the muscles in this area and increase their resistance.
Below we will share the 6 best exercises in detail so that you can start practicing them in comfort at home or in the office.
Discover them with us!
Exercises to strengthen the lower back
1. Opposite arm and leg while standing on the knees
This simple exercise reduces tension on the lower back and strengthens the abdominal muscles at the same time.
How is it done?
- Stand on four points of support, with your palms on the ground and your knees flexed.
- Raise and extend your right arm and left leg until they are parallel to the ground.
- Maintain the posture for about 4 seconds and return to the starting position.
- Repeat the exercise with the opposite arm and leg.
- Do 3 sets of 10 reps on each side.
2. Opposite arm and leg standing on the belly
This activity is similar to the previous one, with the only difference that on this occasion you will have to keep the belly resting on the floor instead of the knees.
How is it done?
- Lie face down on an exercise mat, with your arms extended above your head and palms on the floor
- Raise your right arm and left leg to a comfortable height
- Hold the position for a few seconds and slowly return to the starting position
- Repeat the exercise with opposite leg and arm and do 10 repetitions on each side
- Do 3 or 4 sets for each session
3. Raise your legs
Lifting the legs not only strengthens the thighs and buttocks, but also works the abdominal and lower back areas.
How to do it?
- Lie face up, flex your right leg and lift your left leg in a gentle motion.
- Grab the raised leg with both hands from behind the knee and try to hold the position for at least 30 seconds.
- Switch sides and repeat the same action.
- Complete 3 sets on each leg.
4. Bridge
Lifting the pelvis, or the exercise also called bridge, works the muscles of the lumbar and abdominal area.
The key to good results is to contract the abdomen every time the movement is performed.
How is it done?
- Lie face up on the mat, flex your knees and place your feet on the floor.
- Keep your hands on the sides of your body and your back straight. Lift your buttocks off the floor and raise your hips.
- Hold this position for 10 seconds, rest and repeat the exercise 10 more times.
5. Flexion of the pelvis
While this exercise is designed to tone the pelvis, it has also been shown to have positive effects on lower back pain.
How is it done?
- Place the left foot in front of the other, with the knee bent forward as you extend the right leg.
- Bend your torso forward so that your left knee makes contact with the armpit and return to the starting position.
- Do the same movement with each leg alternately, until you have completed 10 repetitions.
6. Lumbar and oblique
The goal of these movements is to strengthen and firm the lumbar and oblique muscles of the waist.
How are they made?
- For the lower back muscles, lie on the ground with your arms forward and lift your torso at least 8 times
- Rest and repeat the exercise three more times
- For obliques, lie on your side, hook your feet to the sofa and lift your body to the side
- Do 3 sets of 10 reps on each side
Final tips …
In addition to performing these exercises regularly, remember to avoid sitting for too long, especially on uncomfortable chairs.
Try to stop and stretch your joints at least every two hours.
Likewise, avoid lifting weights that force your body to lean forward, especially if you have previously suffered from injuries.
