Lower back strengthening can help to prevent and relieve lower back discomfort.
We don't need to tell you that if you have lower back pain, it can impair every aspect of your life. A hurting lower back, whether you're a runner or a biker, might hinder you from participating in your favorite sport and make ordinary duties more difficult.
However, if you, like millions of other Americans, are experiencing back pain as a result of sitting for long periods of time, we can assist. While you should always seek medical advice if you have long-term lower back discomfort, research has shown that strengthening specific muscles can help prevent and treat lower back pain.
In addition, focused activities can help relieve stiffness by increasing blood flow to the lower back. If you experience lower back pain, keep reading to learn about the best exercises to attempt. We've also hand-selected the greatest exercises to do if you sit for long periods of time, as well as the best exercises to strengthen your knees. follow here
Exercises on the bridge
The glutes are primarily targeted in bridge exercises, which help to stabilize and support the lower back. To do a bridge, lie on your back on an exercise mat with your knees bent and your feet pressed into the floor (we've found the finest yoga mats that double as exercise mats if you're seeking to purchase). Raise your hips to the ceiling, squeezing your glutes, until they form a straight line from your shoulders to your knees. At the apex of the exercise, squeeze your glutes before slowly dropping back to your starting position. Place a weight or barbell on your hips to advance the activity and make it more difficult. (The greatest adjustable dumbbells for home workouts may be found here.)
Twist your lower back
This one will feel amazing and might reduce tension and tightness in the lower back if you suffer from lower back discomfort. Begin by lying on your back with your knees bent and your feet flat on the floor to perform the spine twist stretch. Bring one knee up to your chest and then drop it to the opposing side of your body while keeping your torso pressed on the floor. Turn your head in the opposite direction of the knee at the same moment. Return to your starting position and flip sides after a few seconds of holding.
Superman's Commercial
This exercise works the back extensors, which run parallel to the spine and aid in proper posture and pelvic stability. To do a superman, lie down on your stomach on your exercise mat and stretch your arms and legs outwards from your torso. Engage your glutes and lift both arms and legs off the ground, aiming for a six-inch lift. A stretch should be felt in your lower back. Before descending back to your starting position, hold the pose for a few seconds. Rep 10 times more.
Make the exercise more difficult by fluttering your arms and legs up and down as you lift them off the floor as if you were swimming.
Leg lifts on the side
Side leg raises work your hips, abdomen, and lower back muscles, making them a terrific workout for targeting the midsection. Begin by lying on your side with your legs and hips stacked on top of each other to perform side leg lifts. Flex the top leg's foot and slowly elevate it towards the ceiling to roughly shoulder height, bracing your core. If you're feeling off-balance, you might find it simpler to bend your lower leg slightly. Before lowering the leg back down, pause at the top. Aim for three sets of 10 leg lifts on each leg, keeping the movement moderate and controlled.
Add a resistance band above the knees, ankle weights, or hold a dumbbell against the top leg as you raise and lower it to make the exercise more difficult. You can also add some pulses to the top of the movement or increase the repetitions.
