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Exercises To Strengthen The Lower Back
March 7, 2010
Have you thought about fitting some workouts for the lower back in your routine? These can be very beneficial to reduce or eliminate any back pain you are experiencing as well as strengthen the back. As you know, back pain can be a significant impediment and can slow or restrict things you can do.
For a more detailed free article about building up strength and removing pain in the lower back, have a look at: Your Guide to Reducing Lower Back Pain.
More and more people seem to have this issue. This is due to back muscles which are unable to support us and get further affected by our attempts at lifting stuff incorrectly. Because we often rely on back muscles rather than the ones in the legs for lifting tasks, the extra pressure hurts those muscles.
It’s quite straight forward to improve the muscles in your back through a number of different lower back exercises that can help strengthen it and reduce that annoying pain. Appropriate workouts will help you much more than pain relieving drugs.
PELVIC TILT
Get on the floor and lie flat with your back on the ground. Have your knees bent and the soles of your feet touching the floor. Hands are down beside you. While engaging the stomach muscles, raise your buttocks and adjust your pelvis for your lower back to be flat against the floor. Once there, count to five and let it go. Try and repeat this exercise between 5 – 15 times if you can.
BACK TWIST
Again, on the floor, keep your feet straight and together and place your arms to your sides so that you look like the capital letter ‘T’. Then bend your knees and lift them to your chest at ninety degrees and stay there four seconds. When you bring your knees down, slowly direct them to the floor on your right. The knees should be lowered together towards the floor as much as you can while avoiding excessive pain. When that is achieved, take them back to your chest and lower them in the other direction. Do this five times on each side.
THE BRIDGE
Lying on your back with your feet flat on the floor and your knees bent at a 90 degree angle. Engaging your abs, raise your bottom. If you are doing this correctly, between your shoulders and your knees, there should be a straight line. Stay there for five seconds and then go back to the previous position. Attempt five more repetitions if you can. This routine strengthens both your back muscles and your abs.
DORSAL RAISE
Resting your forehead on your hands, lie on your stomach. Pushing with your arms, lift your head, gazing to the floor. Count to three and then get back to the floor. Repeat seven more times. In time, you will not need to use your hands to hold your head, but you can raise your head and shoulders.
So that’s all. These are the workouts that will enable you to beat the pain by strengthening your muscles and working on their flexibility. Certainly they’re not the only ones, so search for the ones that suit your preferences. Remember to do a quick warm-up, either walking or jogging in one place. Warm muscles are less likely to tear than cold ones.
For your information, if you want more great ideas and advice about eliminating lower back pain, be sure to check this free site: Say Good Bye To Lower Back Pain.
You might find relief if you lose weight as well. In this case, throw in some cardio exercises too. Take your time to build up momentum and start by 20-40 minutes a session for 3-5 days a week.
The effects will be soon visible, with your pain gradually getting minimized and your being much more comfortable when you lift something. Flare ups (if at all) should be less of a concern for you. Often we consider not exercising when we are in pain, but with the lower back, it can do wonders to improve your muscle strength and flexibility.
Remember, it’s advisable to seek professional advice from a doctor before taking up a new exercise regime or diet as each person and scenario is different. Sometimes, depending on a person’s situation, exercising could make things worse and you may be required to be referred to a back specialist or be placed on specialized exercises that suit your condition.
In case you are confident that you might benefit from lower back workouts, start gradually and respect your limits. You should experience dramatic improvement in agility and muscular strength. Therefore just give it a shot. The results will surprise you.
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