Lower Back Strength

lower back

Sudden pain in the lower back after bending or sitting?

Let’s see what the lower back does for our body.

Our lower back provides power and support to the body and plays a very important role maintaining the lower back’s movement and stability. It also provides support to the spine, strengthens the abdomen and hip flexor muscles and balances muscle groups.

A weak lower back cannot perform a core exercise properly such as planks, sit ups or any ab workout.

Here are few exercises that help strengthen the lower back muscles:

Knee-to-chest stretches Where you lie on your back and use both hands to pull one knee toward your chest. Holding 5 seconds each for at least 2-3 times a day. This will elongate your lower back and helps relieve tension and pain.

Superman – When performing this, you need to lay flat on your chest and stretch both arms wide in front of the body. Raising both hands and feet and making sure you create a gap between your hands and feet between the floor. Keeping your head straight to prevent any injury.

Bridges – this type of workout works on your glutes and its the most important muscle in the body because it supports your upper body. To perform this you need to lay down on the ground placing your feet flat on the floor. Pressing the feet and making sure that your arms are on the side. Raise your glutes off the floor and your body forms a straight line and lowering down after a few seconds. Do this 15 times for 3 sets a day.

Seated lower back rotation – this is good for people having trouble laying on the floor. To perform this stretch you need to sit on a stool or a chair, twisting at your core on each side and making sure your feet are flat on the floor, holding for about 5-10 seconds. Do this stretch for about 3-5 times a day.

Cat stretch  – this stretch helps relieve back pain and tension. When performing this stretch, get into hands and knees arching your back just like what a cat does and pulling that belly button towards your spine and return to position. Repeat this stretch 3-5 times twice a day.

Try doing some of the exercises mentioned above, remember that your lower back is very important when it comes to stability and strength.

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