Hello people, everyone knows that it is very important to have a strong lower back. Because if our lower back is strong then we will not have to face problems like disc slip and sciatica pain caused by it. So in this article, we have told about those 5 exercises which will help in strengthening your lower back.
What is called as lower back?
The lower back is the area of the spine that is located between the rib cage and the pelvis. It is also known as the lumbar region of the spine and is composed of five vertebrae (L1-L5). The lower back is responsible for supporting the weight of the upper body and providing stability for the spine. It is also the area of the spine that is most susceptible to injury and pain, due to the fact that it bears a lot of stress and pressure. Lower back pain is a common condition that affects many people at some point in their lives, and it can be caused by a variety of factors such as poor posture, injury, overuse, and degenerative conditions.
5 exercises to strengthen the lower back
There are several exercises that can help to strengthen the muscles in the lower back, which can help to reduce pain and improve overall function. These exercises should be performed under the guidance of a healthcare professional or physical therapist, especially if you have a history of back pain or injury.
Here are exercises
- Pelvic tilts: This exercise helps to strengthen the muscles in the lower back and abdomen. To perform pelvic tilts, lie on your back with your knees bent and your feet flat on the floor. Slowly tilt your pelvis up toward the ceiling, holding the position for a few seconds. Release and repeat.
- Bridging: This exercise helps to strengthen the muscles in the lower back, hips, and glutes. To perform a bridge, lie on your back with your knees bent and your feet flat on the floor. Slowly lift your hips off the floor, squeezing your glutes and lower back muscles as you lift. Hold the position for a few seconds, then release and repeat.
- The bird dog exercise: This exercise helps to strengthen the muscles in the lower back and core. Start on your hands and knees. With your wrists directly under your shoulders and your knees directly under your hips. Slowly extend your right arm and left leg at the same time, keeping your back and core stable. Hold for a few seconds, then release and repeat on the other side.
- The Superman: This exercise helps to strengthen the lower back and core. Lie face down on a mat, with your arms extended in front of you. Slowly raise your arms, legs, and head off the mat at the same time, squeezing your lower back and glutes. Hold the position for a few seconds, then release and repeat.
- The Plank: This exercise helps to strengthen the core, lower back, and shoulders. Start by getting into a push-up position, but with your elbows close to your body. Hold this position for 30 seconds to one minute, keeping your core engaged and your body in a straight line.
Why is it important to strengthen the lower back?
Strengthening the muscles in the lower back is important for several reasons:
- Pain relief: Strong lower back muscles can help to support the spine and reduce pressure on the discs, which can help to reduce pain and discomfort.
- Improved posture: Strong lower back muscles can help to improve posture by keeping the spine in proper alignment, which can reduce the risk of injury and improve overall function.
- Increased flexibility: Strong lower back muscles can help to increase flexibility and range of motion in the spine, which can improve overall function and reduce the risk of injury.
- Improved balance and stability: Strong lower back muscles can help to improve balance and stability, which can be especially important as we age.
- Reduced risk of injury: Strong lower back muscles can help to reduce the risk of injury, especially in activities that involve heavy lifting or repetitive motions.
- Better athletic performance: Strong lower back muscles can also help to improve athletic performance and reduce the risk of injury in sports.
It’s important to note that lower back muscle strength is also connected to the overall core strength, which includes muscles of the abs, hips and glutes, so it is important to include exercises for these muscle groups as well for overall functional benefits. Here are some yoga poses and other exercises for back pain.