Are you experiencing back pain, or wanting to avoid it later on? You’re not alone. Currently, 80% of Americans will have back problems at some point in their lives.
One of the best ways for back pain prevention is to do different exercises for a strong lower back. In this article, explore the top exercises to strengthen your lower back muscles. Read on to explore this guide, and say goodbye to constant back pain, and hello to back pain prevention.
Why Warm Up?
Warm-ups are important since they help increase circulation to your muscles and ligaments, and get you ready for the workout. It can also help you get your heart beating faster at a slow and steady increase.
They’re important as well since they can help prevent injuries during your workout. If you’re not sure what to do for a warm-up, you can check online for different warm-up routines from reputable sources.
1. Bridges
Did you know that there are signs of a connection between chronic pain and depression? To try and decrease your back pain, one move you can try is what’s known as a bridge. Different types of bridges work your gluteus maximus.
Keeping your gluteus maximus strong will help support your back. First, you’ll want to be on a soft floor or yoga mat.
Next, lie on your back and bend your knees. Make sure that your feet are on the floor and hip-width apart.
Keep your arms down on their sides, and have your feet press into the floor. For each rep, you’ll want to raise your buttocks in the air, and have your body form a straight line.
To work your buttocks, squeeze them together and keep your shoulders on the floor. Lower your buttocks to the ground before doing the next rep. Do 15 reps of this workout.
2. Planks
Planks are important for the long-term health of your body and back. To do a plank, you’ll want to be facing the ground, and have your body straight across while on your elbows with your legs flat.
To increase the intensity, you can stretch out one arm at a time. Make sure that your hips and butt remain in the same position the entire time.
Try to hold your plank for at least 50 seconds. Rest for 10 seconds before you stretch your other arm out.
3. Superman
First, lay down on your stomach and extend your legs and arms. Make sure that you keep your palms facing the ground.
As you’re in this position, you’ll want to raise your opposite arm and leg, and pretend that you’re swimming. Similar to the plank position, you’ll want to hold this for at least 50 seconds and rest for 10.
4. Bird Dog
Working your core can help strengthen your back as well, and bird dog is a great exercise for this. Bird dog works your lower back and core at the same time. To do this position, you’ll want to get down on your hands and knees.
Once in this position, you’ll raise one arm and the opposite leg at the same time. Then switch. You can work your abs by squeezing them during this workout.
5. Reverse Lunge
Reverse lunges are great for working your back as well. Begin with your feet shoulder-width apart. Place your hands on your hips before starting.
Next, take a step back about 2 feet with one of your feet at a time. When you extend backward, keep your heel off of the ground, and have your knee bent while you’re bending back with that leg. Switch legs.
6. Knee To Chest
A knee to chest exercise is great for reducing back pain you’re experiencing. This is due to it helping to elongate your back.
To do this, first lay down on your back with your legs straight. Next, bend one knee toward you while keeping the other leg straight. You’ll want to hold that knee against your chest for about 5 seconds with your abs tight.
After holding it for 5 seconds, return to this position with your legs flat. Switch sides and repeat on each leg for about 2-3 times.
7. Pelvic Tilt
This will help to keep your body flexible. First, lay down on your back with your knees bent. Keep your feet flat on the floor with your arms by your sides.
Arch your lower back while pushing your stomach out. Hold this for 5 seconds before you relax again. Do these repetitions until you can do 30 at a time.
8. Back Extension
For this exercise, you’ll need a medicine ball. It’s great for both your lower back and core. First, be face down on a medicine ball with your chest and hips hugging the ball. Keep your legs straight, and arms crossed.
Next, have your shoulder blades go toward the sky while raising your chest up off of the ball. Hold this for one breath and repeat. Avoid bouncing up and down while doing this exercise.
Why Cool Down?
After you’ve completed your different back exercises for reducing back pain, you’ll want to do a cool down. Your cool down can be 3-10 minutes in length. It’s to slow down your heart rate at a gradual pace.
It lets your breathing gradually go back to normal breathing since during workouts it increases. You’ll also notice your heart rate returning back to normal as well.
The Best Exercises for a Strong Lower Back
Now that you’ve explored the best exercises for a strong lower back, you should have a more pain-free back than usual. Would you like to read more health content? For everything from health to technology, check out our other articles today.
