Did you know that your lower back pain isn’t necessarily from “just getting old,” sitting in an office chair for 8 hours, or even sleeping a little funny on a 15+ year old mattress? Low back pain primarily occurs because those supporting muscles down there aren’t getting the exercise they need to hold up your upper body!
If you’re grappling with lower back pain, strengthening the muscles supporting your spine is a crucial step in both alleviating pain and preventing future issues. While stretching and flexibility exercises are essential, building strength in the lower back, core, and surrounding muscles can provide much-needed support and stability. Here are 5 fabulous and strengthening low back exercises that’ll have you backflipping pain-free in no time!
1. Deadlifts
Deadlifts are a powerful compound exercise that targets the lower back, glutes, hamstrings, and core. Proper form is key to maximizing benefits and minimizing risk.
How to Do It:
Stand with your feet hip-width apart and a barbell (or dumbbells/kettle bell) in front of you.
Bend at your hips and knees, keeping your back flat, and grasp the barbell with both hands.
Engage your core and push through your heels to lift the barbell, extending your hips and knees fully.
Lower the barbell back to the ground in a controlled manner.
Benefits:
Strengthens the lower back and posterior chain
Enhances core stability
Improves overall strength and posture
2. Bird-Dogs
The Bird-Dog exercise is excellent for improving balance and strengthening the lower back and core muscles simultaneously.
How to Do It:
Start in a tabletop position with your hands under your shoulders and knees under your hips.
Extend your right arm straight out in front of you while simultaneously extending your left leg straight back.
Hold for a few seconds, then return to the starting position.
Repeat on the opposite side.
Benefits:
Strengthens the lower back and core
Enhances balance and coordination
Improves spinal stability
3. Supermans
Supermans are a simple yet effective exercise that targets the lower back muscles, glutes, and shoulders.
How to Do It:
Lie face down on a mat with your arms extended in front of you and legs straight.
Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back muscles.
Hold for a few seconds, then lower back to the starting position.
Benefits:
Strengthens the lower back and glutes
Improves endurance in the posterior chain
Enhances spinal stability and posture
4. Planks
Planks are a foundational core exercise that helps build strength and stability in the entire trunk, including the lower back.
How to Do It:
Begin in a forearm plank position with your elbows under your shoulders and body in a straight line from head to heels.
Engage your core and hold the position for 20-60 seconds, depending on your strength level
Lower back down and rest briefly before repeating.
Benefits:
Strengthens the entire core, including the lower back
Improves overall stability and posture
Enhances endurance in the trunk muscles
5. Bridges
Bridges are a great exercise for targeting the glutes and lower back, which can help support and stabilize the spine.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms at your sides, palms facing down.
Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
Lower your hips back down slowly and repeat for 10-15 reps.
Benefits:
Strengthens the glutes and lower back
Improves hip stability and alignment
Enhances core strength
Tips for Effective Exercise
Proper Form: Focus on maintaining proper form to avoid injury and get the most benefit from each exercise.
Start Slow: If you’re new to these exercises, start with a few reps and gradually increase as you build strength.
Warm Up: Always warm up before starting your workout to prepare your muscles and reduce the risk of injury.
Consistency: Incorporate these exercises into your regular routine for the best results.
Building strength in the lower back and surrounding muscles can significantly alleviate pain and improve your overall quality of life. In search of a little more guidance? Look no further! Our physical therapists are ready to help you strengthen your lower back and more. Give us a call today to get scheduled at 404-907-4196 or info@functionizehealth.com.
Thanks for reading!
Caroline Jackle
Front Office Coordinator
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