We usually reach for exercises for the lower back only when pains appear in this section. However, it is also worth doing them prophylactically to prevent annoying ailments. So check which of the lower back strengthening exercises will be most effective.

Exercises for the lower backwill not only strengthen it, but also help overcome the pain caused by working in a sitting position for too long, maintaining incorrect posture or pain resulting from an injury or severe stress.Exercises to strengthen the muscles of the lower backit is worth doing the more because they are involved in almost every movement and are easily overloaded. They are primarily responsible for bending down, arcing and straightening our spine. What's more, it is, among others thanks to them we stretch our head and turn it freely. A strong lower back also makes it easier to perform any activity while standing. Performing exercises to strengthen this episode can therefore be called an investment in your he alth.

Read also: Good back exercises - yoga poses for the spine

Exercises for the lower back

1. Half-bellies

Lie on the mat on your back, bend your legs at the knees, place your feet flat on the floor, bend your elbows and place them on the sides of your head. Then, contract your abdominal muscles and begin to bring your chin closer to your chest, but only lifting the shoulder blades. Remember that your lower back should remain firmly against the floor. Stay in this position for about 3 seconds, repeat the exercise initially 10 times, trying to increase the number of repetitions each time.

2. Raising the hand and the opposite leg

Lie on your stomach, put your head on the ground, look ahead, stretch your arms above your head. Inhale, then on the exhale, lift your head, arm, and opposite leg off the floor. Remember not to exercise too much range of motion - a small range is enough to strengthen your muscles. Come back to the starting position, repeat the exercise 10 times with your left arm and right leg, and the same with your right arm and left leg.

3. Lowering the legs while lying on the back

Lie on the mat on your back, slightly bend your knees. Then tighten your abs and lift your legsperpendicular to the floor. If you cannot straighten them completely, they may be slightly bent. Press your loins against the floor and lower your legs as low and as close to the ground as possible, but do not rest them on the ground. Hold this position for 3 seconds and return to the starting position. Repeat as many times as you can, it may be several at first.

Read also: Exercises for deep back and leg muscles

4. Raises arms and legs from the plank position

Plank is a very popular and effective exercise that can also be used to strengthen the muscles in the lower back. First, take the starting position: bend your elbows at a right angle so that they rest on your forearms, and place your shoulders exactly above the elbows. Place your toes on your toes and lift your torso, tense your abs as well. Remember that shoulders, hips and heels should be in line. Then slowly and sequentially, raise your arms and legs. First straighten and lift your left hand up, come back to the starting position, then repeat this movement with your right hand. Then lift your straightened left and right leg slightly upwards. When you do the exercises, lower your torso freely on the mat and repeat it 10 times.

5. Short bridge

Lie on the mat on your back, then bend your legs at the knees and place your heels approximately 15 cm from your buttocks. Press your feet firmly to the ground and lift your back and hips away from it. Place your weight on your shoulders and feet. On the exhale, lift the sternum up, then lower the torso to the starting position. Repeat the exercise 10 times.

6. Front elevation

Lie down on the mat on your stomach. Stretch out straightened legs backwards, pinch your toes. Extend your arms straight above your head. Then raise your head, arms, chest and legs at the same time. Remember that the range of motion should be small, hold this position for a few seconds and return to the starting position. Repeat the exercise 10 times.

7. Dry swimming

Lie down on the mat on your stomach, straighten your legs and join them together, then lift up. When you extend your arms, also lift it gently in front of you. In this position, start the exercise: alternately move your arms forward and sideways (so that they look like the wings of an airplane in this position), and at the same time alternately bend one leg at the knees.

Read also: Core stability - 7 exercises for general stability

Worth knowing

How to take care of a he althy and strong back?

  • Try to avoid staying in one position for a long time - ifyou work in a sitting position even standing up for a few seconds and stretching every hour will be helpful.
  • To strengthen the muscles of the lower back, include in your training plan exercises known to gym goers: deadlifts, one-legged deadlifts, pull-ups, kettlebell swing. Remember to perform the above exercises technically correctly (they are effective, but injurious), with full muscle tension and full range of motion. Perform them prophylactically, and not when pain symptoms appear.
  • Increase your training loads gradually.
  • When bending down, try to bend your knees rather than rounding your back.
  • Don't forget to relax your back.

Read also: Exercises for the back - 10 exercises to strengthen the back muscles

Category:

Anatomy