Health and Fitness

Top 5 Exercises to Strengthen Lower Back

The lower back is one of the most functional parts of the body. The lumbar area of the back bears the weight-lifting function of the body. There is a reason why the general designation of the lower back is “core area.” The core and the pelvis problem can lead to severe pains and future issues. As the lower back is responsible for posture and mobility along with weight lifting, everyone must take special care and precautions for the body part. 

The abs and glutes are the primary muscles supporting the lower back and maintaining its structure by removing air gaps if moved regularly in a correct manner. This clarifies that daily exercise of the lower back and motioning of these muscles can ensure flexibility and avoid future stiffness of the area. Apart from daily exercise, factors like lifestyle, diet, sleep also play a vital role in maintaining ideal strength and body weight. Along with the lower back exercise knowing how to reduce hip fat with and without exercise can be assistive in the weight loss journey of a person. If you are someone looking for the easiest and best way to keep the lower back flexible and healthy, then you have stopped at the right point!

We bring you the top 5 exercises to strengthen lower back- 

  1. Bridges-

 Bridges work on people’s glutes and abs muscles, which are comparatively big than other body muscles. People use this muscle when they do bending exercises like squats. Keeping this muscle active and strong by doing regular lower back exercises is a wise decision. Try the following steps to perform bridges to achieve a strong back- 

  • Lie down straight and gradually bend the knees. The feet should be flat upon the ground at a distance of hip-width apart.
  • Both feet should be pressing the ground. Now keep the hands by the sides of the head. 
  • Raise the hips above till the point body forms a straight line from the knees to the shoulders.
  • Now squeeze your hips by taking support of the remaining shoulder strength on the floor.
  • Lower the hips on the ground and then take some rest.
  • Repeat the procedure 15 times and then take a rest for a few minutes.
  1. Stretching Knee To Chest- 

This back exercise relieves the pain and tension in the lower back to make it healthier. It opens up the muscles and stimulates blood flow in the glutes. Let us now see the steps of this lower back exercise- 

  • Lie down straight and keep the body leveled on the ground.
  • Now bend the knees and keep the feet flat on the ground.
  • Now use both hands to pull up one knee towards the chest.
  • Pull the knee up against the chest for at least 5 seconds and keep the abdominals stiff. Now put pressure on the floor with spinal support. 
  • Return to the initial position.
  • Repeat the same process with the other leg.
  • Repeating this back exercise 2-3 times will make you see effective results in strengthening the back. 
  1. Bird Dog- 

Bird dog exercise moves arms and legs to make them more stable and stronger. This exercise is among the easy set of exercises that people can do at home. Follow the below-given steps to perform this lower back exercise- 

  • Put the hands and knees on the flat surface.
  • Let the abdominal muscles be stiff.
  • At the hips level, lift, and extend one leg behind. 
  • Hold this position for 3-5 seconds.
  • Come back to the starting position. 
  • After a while, do the same with the other leg.
  • Repeat the process with each leg about 8 to 10 times. 
  • Lift and extend your arms when you do this exercise. 
  1. Pelvic Tilts- 

Pelvic tilts focus on the pelvic certainly because the pelvic functions in a concerted manner with the core muscles of the spine. A healthy pulling of the abdomen makes sure that the lower back stays stable and resilient. Follow the below-given instructions to do this lower back exercise precisely- 

  • Lie down straight on the back with the body on the ground, bend both the knees, keeping the feet flat on the ground.
  • Pull the stomach inward and image sinking of the belly button—this will help the stomach stay tight. The rocking hips will become be under observation this way as the back and spine are pressed onto the ground.
  • Do this movement for about 10-12 seconds. Now relax and repeat inhaling and exhaling a few times.
  • Repeat the pelvic tilts about 10 to 12 times to make this lower back exercise worthwhile.
  1. Rotational Stretches for Lower Back- 

Rotational stretches are tension-releasing lower back exercises. This way, they improve muscle strength and stability of the muscles and spine. Rotational stretches are also a lower back exercise that can be easily done at home. But, it is vital to follow the steps diligently to avoid any type of muscle strain. Follow the given instructions to do this lower back exercise- 

  • With bent knees, lie down on the ground keeping both feet flat.
  • The shoulders should also be on the floor. Now gently roll the bent knees towards one side of the body.
  • Hold this position for a few seconds.
  • After that, return to the relaxed position.
  • Repeat the same process with the other side.
  • Repeat this process 2–3 times for each side. Doing this lower back exercise twice a day can bring significant benefits for the strength and overall posture of the back.

The lower back is extremely important for multiple functions of the body. Keeping it healthy is should be a priority for everyone but especially for people who give a major portion of their time to sitting. Lower back exercises revive the back strength and stability and also look after the discomforts of the area. People who experience recurring pain and problems in the lower back should consult a doctor immediately and select the lower back exercises according to the health professionals’ advice only. 

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