Lower Back Exercises

Lower back exercises

Lower back exercises

Moving is always good for your back, so resting is not the only thing that benefits it. We have some exercises to strengthen back and release the pain. They are also helpful with your stomach and muscles.

If you want to exercise your back, consult your doctor first. It all will depend on how severe the discomfort is.

There are some special exercises for that kind of pain. Let’s see what they are and what exercises should be avoided.

Toe touches

Bear in mind that not all exercises are beneficial if you have lower back pain. But if you start exercising with the right moves, the discomfort should disappear and the muscles should become stronger.

In case of experiencing pain in the first 15 minutes of exercises, you should stop and call the doctor if possible. There are exercises that don´t help at all but aggravate the pain.

One of those exercises is toe touches which is no good for lower back pain because it puts too much stress on the ligaments and disks of the spine.

Your lower back may turn out overstretched if you exercise this way.

Partial crunches

Some exercises tend to aggravate lower back pain. For this reason, they should be avoided.

In the case of partial crunches, they help strengthen the back muscles. You only have to lie with knees bent and your feet on the floor.

Also, cross your arms and place them near your chest or put your hands together behind your neck. Tighten your belly and raise your shoulders a little bit.

Breathe in and out while doing the exercise. Don´t pull your neck with your hands or arms.

Don´t do this exercise too fast, take your time instead. Repeat the movements from 8 to 12 times. Make sure your lower back and tailbone never rise off the floor.

7 Simple Core Exercises That Prevent Lower Back Pain

Sit–ups

Sit-ups are not a bad exercise as such. The problem is that most people don’t know to do sit-ups because they use their hips, which can lead to injury.

For people who suffer from lower back pain, sit-ups are not recommended because they put a lot of pressure on the spinal column.

Hamstring stretches

This exercise consists of lying on the floor, with one knee bent. You can place a towel under the ball of your feet. After that, straighten your knee and return it back onto the towel.

You will be exercising the back of your leg if you do hamstring stretches. Whenever you pull back your leg on the towel, wait 15 seconds or a little more. Repeat the movement 4 times for each leg.

Leg lifts

Leg lifts are a recommended exercise to strengthen the core and abs. This exercise seems suitable for your lower back but it’s not true as it demands a lot on your core if it’s done incorrectly.

Leg lifts can aggravate the lower back pain. The experts recommend lying on the floor and straightening one knee.

How to Do Leg Lifts

Hold every 6 seconds for each leg. Do it slowly and repeat the movement from 8 to 10 times.

Wall sits

This exercise is pretty simple. You only have to place your back some inches from the wall and lean slowly against it.

You should slide down until you see your knees are completely bent and your back touches the wall.

Make sure to make pressure, your lower back shouldn’t ever be separated from the wall. Hold ten seconds and slide back up 12 times.

Press-up back extensions

Lie on the floor and put your hands under your deltoids. Lift your shoulders using your hands. Some people put their elbows on the floor and hold this position for some seconds.

Bird dog

Start on your knees and hands and lift your legs, one by one, behind you. Wait 5 seconds to do the exercise with the other leg.

Try 12 repetitions for each leg and lengthen the time if it’s possible for you. This exercise is highly recommended because it stabilizes the lower back and limbs.

It is important not to let the muscles of the back sag in the duration of the exercise.

Maintain the low back position while raising the limbs.

Knee to chest

Lie on the floor and bend both knees placing the feet on the floor. Move one knee up to your chest without moving the other one.

Maintain the position of your lower back. Switch legs every 30 seconds. Repeat the exercise up to 4 times.

Pelvic tilts

Lie on the floor with your knees bent. Tighten your belly; pressure your back into the floor. This exercise helps strengthen hips and pelvis.

Repeat the exercise 12 times and hold for 10 seconds for each repetition.

Bridging

Again, lie on the floor with the knees bent but this time, your feet shouldn’t be flat on the floor, only your heels. Push your heels and tighten your buttocks lifting your hips slowly.

Your knees should maintain their position. Keep your hips up for 6 seconds, then lower them to the floor and hold for 10 more seconds.

Do this over and over again up to 12 times. When moving your body upward, don’t arch your lower back.

Make sure you don’t overarch your abs either.

Lift weights

Contrary to popular beliefs, lifting weight is beneficial for your lower back. If done properly, it helps relieve lower back pain as well.

But don’t work out if you see your pain is chronic. So, go to your doctor and ask him if lifting weights does you good or not.

Lift weights at home or at gym

Aerobic exercise

This type of exercises benefits your heart, lungs and blood circulation. It’s also recommended for people who need to lose weight.

Some aerobic exercises we can name are walking and biking and both strengthen your respiratory and circulatory system. Don’t put so much pressure on yourself as sessions can be built up over time.

Swimming helps relieve constant lower back pain but avoid strokes because they require sudden twists of the body.

Aerobic exercises

Pilates moves

They help with lower back pain because they are a combination of stretching and strengthening of muscles located in the core and abs.

Go for a personal trainer prior to starting with these exercises. There are some moves that you have to avoid because they twist your body.

Other exercises you should try, especially if you don’t suffer from chronic lower back pain:

Planks

Be in pushup position but your elbows need to be bent and your forearms must be the support of your body. Your body must be in straight line from top to bottom.

Tighten your core and buttocks, and hold for a minute. The other step is to switch the position by rolling to one side.

Make sure your body forms a straight line all the time.

Do this exercise for two minutes.

Back Extensions

In this exercise, you will need to extend your body and your feet must be hooked under the leg anchors.

Be sure that your body maintains its natural position, and your hands crossed over your chest.

While doing this exercise, squeeze the buttocks and lift the torso off the floor but it always must be in line with the lower part of the body.

Return to the starting position by moving your torso downward again.

Swiss Ball Pikes

Take a ball and place your shins on it. This is in order to support the weight of your upper body.

Put your hands on the floor and arms straight, in line with the deltoids. Your body must be in a straight line.

Raise your hips to move the ball to your chest, but avoid bending your knees. Make a pause and move your hips downwards.

This exercise can be done in 3 sets of 10 reps.

Prefer knee tucks if you think this exercise is a little complicated. Use your hips to pull the ball.

You will become stronger as you work your own way to the pike position.

Swiss Ball Pikes – Lower Back Exercises

Reverse hip raises

On this occasion, you will need to lie on the floor facedown but your stomach and hips shouldn’t be in contact with it.

It’s important to keep legs straight and they also must form a straight line with the torso. Squeeze your buttocks, and slowly, lift your hips as high as you can.

Lower them back to the starting position after a few seconds. Repeat this exercise 15 times.

Some people prefer doing reverse hip raises with a Swiss ball. They put their hands flat on the floor to support their body.

Hip raises

Lie on the floor. Bend your knees and put your feet flat on the floor. Tighten your glutes and lift your hips.

You have to try to form a straight line from your shoulders to your knees. Stop every 5 seconds.

Around 10 sets of 5 reps are recommended for people with lower back pain, but you can do more if you don’t have it.

Buttock exercises

Buttock exercises are also good to combat lower back pain and strengthen glutes. Lie on your belly and put your legs on a table or bench.

Keep in mind that you have to place them off the end of the bench or object that you are using to do this exercise. Extend one of your legs upward and tighten your glutes while doing the movement.

A few repetitions are recommended if it’s the first time you try buttock exercises.

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