Doing exercises to reinforce the lower back can help alleviate and prevent lower pain in the back. It can also strengthen the core, leg, and arm muscles.
According to researchers, exercise also increases blood flow to the lower back area, which may decrease tightness and speed up the healing process.
Here are some exercises for your back!
Draw-in Maneuvers
The draw-in maneuver works the transversus abdominis. This muscle is on the front and side of the abdomen, supporting the spinal column and lower back area.
To carry out the draw-in maneuver:
- Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
- Breathe deeply.
- While breathing out, pull the belly button towards the spinal column, tightening the stomach muscles, and keeping the hips still.
- Hold the position for 5 seconds.
- Repeat exercise 5 times
Lying Lateral Leg Lifts
Lying lateral leg lifts work the hip kidnapper muscles. These muscles support the pelvis and can help reduce stress on the back.
Keeping these muscles active is vital, as they help a person maintain their balance and can impact mobility.
To perform lying lateral leg lifts:
- Lie on one side with the legs together.
- Keep the lower leg slightly bent.
- Draw the belly button into the spinal column to engage the core muscles.
- Raise the top leg about 18 inches, keeping it straight and extended.
- Hold the position for 2 seconds.
- Repeat points 10 times.
- Turn onto the other side of the body and repeat, lifting the other leg.
- Perform set 3 times on each side.
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Back Extension With a Fit Ball
Start facedown on a stability ball with feet resting on flooring and core engaged, so body forms a straight line.
- While keeping your back in a natural position, place hands behind ears and lower your upper body, as far as you can do it without hurting yourself.
- Squeeze glutes and engage back to and raise your torso until it's in line with your lower body.
- Pause, then slowly lower your torso back to the beginning position.
- Repeat for 12 to 15 reps.
Glute Bridge
Lie faceup on the floor with knees bent, feet flat on the rug, arms resting at sides.
- Squeezing your glutes, lift your hips till your body forms a straight line from shoulders to knees.
- Rest for 3 seconds, and then lower back down to the starting position.
- Repeat set 15 times.
Bottom to Heels Stretch
Start position: Kneel on all fours, with your knees under your hips and hands under your shoulders. Attempt to keep your back and neck relatively straight, and don't lock your elbows.
- Slowly move your bottom back towards your heels.
- Hold the stretch for one deep breath and go back to the beginning position.
- Repeat exercise 8 - 10 times.
Tips:
- you should avoid going right back onto your heels if you have a knee problem.
- make sure your position is correct with the help of a mirror.
- stretch as far as you feel comfortable.
