Exercises To Strengthen Your Lower Back

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Exercises To Strengthen Your Lower Back

Exercises To Strengthen Your Lower Back

Regular spine exercises that focus on your lower back helps to relieve pain in the lower back. Moreover, it also works to strengthen the muscles of your arms, legs, and core. These exercises increase the flow of blood to the lower back, thereby reducing the stiffness and increasing the recovery process. If you also want to strengthen your lower back, here are some excellent spine exercises that you should consider – 

Knee-to-Chest Stretches 

This is an excellent spine exercise as it stretches and extends your lower back and provides relief from pain and tension. To perform this exercise – 

  • Lie straight on your back and bend your knees while keeping both the feet on the floor. 
  • Using your hand pull both knees to your chest 
  • Hold this position for five seconds, ensure to keep the abdominal tight and spine pressed to the floor.

Draw-In Maneuvers 

This is one of the spine exercises that centres on the transversus abdominis. It is found on the front as well as the side of your abdomen. This exercise works to stabilize your spine as well as the lower back. To perform this exercise – 

  • Lie on your back with your knees bent and feet flat on the floor. Keep both the arms on the sides and breathe deeply. 
  • As you breathe out, draw your belly button towards the spine. Keep your hips still and together with your core. 
  • Hold this position for 3 to 5 sections before relaxing.

Lying Lateral Lifts 

Next, spine exercise focuses on your hip abductor muscles. These work to provide the necessary support to the pelvis and reduce the strain on your back. Maintaining the strength of these muscles is very important as they help in maintaining the right balance and mobility. To perform this exercise – 

  • Lie on your side while keeping your legs together 
  • Bend your lower leg slightly and pull your belly button into the spine. This will engage the core muscles. 
  • Raise your leg up while keeping it extended and straight.
  • Hold this position for 2 seconds before releasing it. 

Bridges 

This is a spine exercise that works on your gluteus maximus, which is the large buttocks muscles. When you move your hips, especially while bending to do squats, you are engaging these muscles. Keeping gluteus maximus strong will help you in getting necessary lower back support. To perform this exercise – 

  • Lie straight on the floor with your knees bent and feet flat, maintaining a hip-width distance.
  • Keep your arms on the side and press your feet into the ground.
  • Slowly raise your buttocks off the floor until you form a straight file from shoulders to your knees. 
  • With your shoulders on the floor, squeeze the buttocks.

Cat Stretches 

This spine exercise elongates your back, making it stronger and relieving the tension in your lower muscles. To perform this exercise – 

  • Get on your hands and knees while maintaining a hip-width distance.
  • Pull your belly button towards your spine and slowly arch your back. 
  • Relax your muscles and enable your abdomen to drop towards the ground. 

By regularly doing these spine exercises, you will be able to strengthen your lower back. 

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