Exercises To Strengthen Lower Back
These exercises to strengthen lower back can help ward off back aches commonly due to improper posture and weak back muscles. The back is composed of many muscle groups that support the spine and maintain balance of the back. Weakened muscles can cause muscular discomforts, but strengthening exercises of the lower back can essentially prevent its occurrence.
- Bridging the hips. This exercise is a perfect exercise after prolonged sitting. It strengthens the hip flexors and the back muscles that help stabilize the spine. The exercise also stabilizes the abdominal and gluteal muscles. The exercise is performed by lying on your back with your arms relaxed on the side and knees bent. Lift the hips by squeezing the buttocks. Hold the position for five seconds and then assume the initial position to relax. Repeat the process up to ten repetitions. You can perform a more advance strengthening of the lower back by lifting one foot, holding it straight up while bridging the hips.
- Lateral or side bending while sitting. This is a simple exercise to strengthen the lower back and the oblique muscles. Sit on a chair and as you prepare to perform the bending exercise, try to inhale and move the body on a side bending position as you exhale. Inhale once more and then bring the body back in a sitting position as you exhale, feeling the abdominals contract at the waist.
- Knee to chest. This is a very easy strengthening exercise for the lower back. It not only strengthens the back muscles, but stretches them as well. Lie on a flat, firm surface then bring the knees to chest by clasping your hands along the thigh. Hold the position for 30 seconds, relax and then do it again for ten repetitions.
- Hip rolling. Assume a lying position with knees bent and feet flat on the floor. Cross both hands on the chest. Move the head towards the right as you turn the knees to the left. Relax the knees by assuming the position prior to rolling the knees and perform the same movement in reverse direction. Hold the position for at least 10 seconds followed by relaxation and then repeat the procedure for ten repetitions.