Around eight in every ten adults suffer from chronic lower back pain at some point in their life. This can reduce their quality of life considerably. Sometimes, the pain doesn’t affect them for weeks or months, but then it flares up.
Loose back muscles, past injuries, and poor posture usually causes pain. Other factors include obesity, getting older, and hormonal changes.
Most people try to visit their doctor first and the pain often gets better with medication and instructions on rest. In cases of chronic pain or when the pain doesn’t get better, they go to a chiropractor.
Keep reading to see how you can strengthen your lower back to reduce lower back pain.
Table of Contents
Lumbar Rotation
Properly executed lumbar rotation back exercises can help build a stronger lower back and improve posture.
To begin, start in a comfortable position on the floor. Take both knees and point them to one side.
Keep both your shoulders and upper body straight, as well as your lower back firmly planted on the floor. Inhale and exhale while twisting your lower back to the right.
Hold the position for up to 5 seconds before releasing the twist slowly. To alternate sides, simply retake the original position and repeat the exercise.
Take your time with each twist to ensure that your lower back and spine are twisted correctly.
Quad Superman
To do Quad Superman, start by lying on your stomach with your arms and legs outstretched, like a superman flying in the air. Then, slowly lift each arm and leg off the floor.
Hold for a few seconds, and then lower back down. Be sure not to lift too high, or you could strain or damage your lower back.
Try to do this exercise for 10-15 repetitions, and gradually work up to more if you can.
Another important tip is to keep your core tight. This will help stabilize your spine and provide more support to your lower back.
Plank with Leg Lift
Plank with leg lift is an incredibly effective exercise to strengthen your lower back.
To begin, assume the standard plank position, with your wrists directly under your shoulders and your feet hip-width apart. Engage your core muscles and glutes for stability and keep your back straight.
Lift one leg, keeping your knee bent at 90 degrees behind you. Hold for a few moments and then bring the leg back to its starting position.
Repeat on the other side. Perform 8-12 repetitions on each side for one set.
This exercise focuses on stabilizing your lower back and core muscles. For an additional challenge, you can move quickly from side to side during each repetition to work your muscles even further.
Alternating Superman Flutter
In doing Alternating Superman Flutter, start in a prone position on your stomach with your arms stretched above your head. From there, alternately raise each of your legs just off the ground while your arms remain in place.
Keep your core engaged during this exercise. This will properly activate the muscles in your lower back.
After each leg raises, lower your leg and alternate. Make sure to keep each repetition slow and controlled so that you can hold your lower back in a safe and stable position.
The alternating Superman Flutter exercise is an effective way to strengthen your lower back and protect it from potential injury. Experienced lifters may also challenge themselves by incorporating weight into their exercise.
Side Plank Hold
Begin on your left side with your knees straight, balancing on your left forearm. Your entire body should be in a straight line from your ankles to your shoulders.
Engage your core and press your elbow and fingertips firmly into the ground. Hold this position for 30 seconds.
Return to the starting position and repeat on the other side. For added difficulty, you can lift your top leg slightly off the ground.
This requires more muscles to engage in the exercise, thus strengthening your lower back more. If you feel any back injury, stop the exercise and consult chiropractors.
Glute Bridge
To do back stretches like a glute bridge, begin by lying on your back with both feet firmly planted on the floor. Your arms should be at your sides.
Make sure your toes and knees point straight up. Raise your hips off the ground so that your upper back and legs form a straight line.
Press your heels and your feet into the ground. To increase the intensity, you can do the single-leg glute bridge, hip drops or add weight across your hips.
It’s also important to maintain a good quality of movement as you practice this exercise and keep the focus on your core. It’s recommended that you practice glute bridge for two to three sets for 15-30 repetitions.
Dead Bug
Strengthening your lower back can be easily achieved by incorporating the Dead Bug exercise into your routine. This exercise will help target the lumbar spine muscles and promote a strong and flexible lower back.
To begin, lie flat on your back and slowly raise your knees above your hips. Simultaneously, reach your arms straight up and keep your belly pressed toward your spine.
Next, while keeping your lower back pressed into the floor, slowly extend one leg out straight and lower the opposite arm above your head. Switch sides and repeat the exercise for 10-15 repetitions.
Tips to Strengthen Your Lower Back
Overall, strengthening your lower back requires dedication, proper form, and adequate rest. Incorporating regular stretches and/or yoga poses into your routine will also help.
Take your time, be consistent, and focus on form. Don’t forget to get regular check-ups with your doctor to ensure your lower back is healthy and strong.
Start today and work towards a stronger lower back!
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