Exercises To Strengthen The Lower Back

Has it occurred to you to include lower back exercises into your workouts? These can be very beneficial to reduce or eliminate any back pain you are experiencing as well as strengthen the back. As you know, back pain can be a significant impediment and can slow or restrict things you can do.

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The number of individuals affected by this is on the rise. This is due to back muscles which are unable to support us and get further affected by our attempts at lifting stuff incorrectly. Rather than relying on our legs to help with the lifting, we tend to put the pressure on our backs and this damages those muscles, causing pain.

In order to solve this problem you only need to target those muscles through specific workouts that will give them flexibility and free you from backaches. Appropriate workouts will help you much more than pain relieving drugs.

PELVIC TILT

Get on the floor and lie flat with your back on the ground. Have your knees bent and the soles of your feet touching the floor. Keep your hands by your side. While engaging the stomach muscles, raise your buttocks and adjust your pelvis for your lower back to be flat against the floor. Count for 5 seconds and gently release. Try and repeat this exercise between 5 – 15 times if you can.

BACK TWIST

Lie down, feet together and arms spread so that you resemble the letter T. After bending your knees, lift them to form a 90 degree angle and keep them there for 4 seconds. Then gently lower your knees towards your right side. The knees should be lowered together towards the floor as much as you can while avoiding excessive pain. Once there, use your core to bring them back up and then do the same movement towards the left. Try and repeat this 5 times on both the left and right sides.

THE BRIDGE

Start by lying on the floor, feet on the floor and bent knees. Engaging your abs, raise your bottom. If you are doing this correctly, between your shoulders and your knees, there should be a straight line. When you are in the right position, pause for 5 seconds before lowering to the starting position. Try doing another 5 repetitions. This workout tones both your back and your stomach muscles.

DORSAL RAISE

Lie down on your stomach, head on your hands. Raise your head off the floor about 5 inches by pushing up with your arms and keep your face looking to the floor. Hold it for three seconds and return to initial position. Repeat seven more times. After you get comfortable with the exercise, it will be possible for you to lift your head and shoulders from the floor.

So there you have it. A few exercises that you can try out straight away that will not only improve flexibility, but increase muscle strength and therefore assist with reducing or eliminating pain. Of course, plenty more options can be found, so you can research based on your needs. Don’t forget to warm up gently by perhaps going for a small walk or jogging on the spot. This will help avoid injuries.

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You might find relief if you lose weight as well. In this case, throw in some cardio exercises too. Go gradually, starting from 20 minute routines performed thrice to five times weekly.

The results should be noticed quite quickly, especially when lifting something becomes so much easier than it used to be and the pain levels are small or no longer there. The problems are not likely to aggravate. We seldom choose to exercise when we’re hurting, but this should not apply to lower back issues, since they can really benefit you and drive away the pain.

Remember, it’s advisable to seek professional advice from a doctor before taking up a new exercise regime or diet as each person and scenario is different. Some people might experience negative effects if their condition is not compatible with these type of workouts, so they would be asked to see a specialist or put on some other routine fit for their specific requirements.

In case you are confident that you might benefit from lower  back workouts, start gradually and respect your limits. The effects should be muscular toning and strengthening. So don’t hesitate to try it. You could be quite shocked at the improvement it makes.

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