Top Six Exercises To Strengthen The Lower Back

The lower back, or lumbar spine, is a sensitive area of ​​the body that can be affected by back thigh injuries, weak abdominal muscles, and slipped spacers. While good posture and regular exercise could help strengthen the lower back, many do not take care of themselves and develop pain that affects their quality of life. Most often, this is caused by physical exertion, improper movement, or excessive sitting on the computer.

It is essential to avoid excessive presence, but also to exercise and lift heavy objects in moderation during the day. Fortunately, there are some exercises that strengthen muscles and improve endurance. Below we tell you the 6 best exercises you can do in the peace of your own home or at the office to strengthen your lower back.

Let’s get started!

6 best exercises to strengthen the lower back

1. Lifting the opposite arm and leg

This simple exercise will help reduce tension in the lumbar region and also strengthen the abdominal muscles.

• Go to the ground on your heels, palms against the floor and knees slightly hooked.
• Raise and extend your right arm and left foot until they are in line with the floor.
• Hold the position for 4 seconds and then slowly return to the starting position.
• Repeat with the opposite leg and hand.
• Make three sets of 10 repetitions on each side.

2. Lifting the opposite arm and leg on his stomach

This exercise is similar to the previous one, but the difference is that the movement is done by lying on the ground on his stomach.

How to do it

• Lie face down on the floor on a exercise mat, arms outstretched over your head, palms against the floor.
• At the same time, raise your right arm and left leg to a comfortable height.
• Hold the position for a few seconds and slowly return to the starting position.
• Repeat the same for the other side, and do 10 reps for each side.
• Make 3-4 sets at a time.

3. Leg lifts

Leg training exercises not only strengthen the thigh muscles and buttocks, but also work the abdominal muscles and lower back.

How they are made

• Lie on your back, flex your right leg slightly and lift your left up in a steady motion.

• Grasp the raised leg with your hands just behind the knee and try to hold the position for 30 seconds.
• Change sides and repeat the same.
• Make three sets for each leg.

4. Pelvic lift

Pelvic lift, or bridge, is an exercise that strengthens the muscles of the lower back and abdomen. The key to good results is to contract your abdominal muscles every time you exercise.

How to do it

• Lie on your back on a exercise mat, knees bent and feet against the floor.
• Keep your hands on the sides of your body and your back straight as you lift your buttocks and hips into the air.
• Hold the position for 10 seconds, rest and then repeat 10 times.

5. Hip exercise

Although this exercise is intended to strengthen the hips, it has also been shown to prevent back pain.

How to do it

• Place your left foot in front of your right foot, knee bent forward, while stretching your right foot backwards.
• Move your upper body forward until the left knee is fully hooked (the calf touches the back of the leg), and then return to the starting position.
• Perform the movement 10 times on each leg.

6. Lower back and oblique abdominal muscles

The goal of these movements is to strengthen the muscles of the waist area, lower back and oblique abdominal muscles.

How to do it

• When strengthening your lower back, lie on the ground with your stomach arms outstretched forward and lift your upper body into the air at least 8 times.
• Take a break and repeat 3 more times.
• When strengthening the oblique abdominal muscles, lie on your side on the ground with your feet under the couch and lift your body into the air sideways.

• Make three sets of 10 repetitions on each side.

Other recommendations

• In addition to these exercises, be sure to avoid prolonged sitting, especially on deep, soft sofas.
• Try to stand and stretch your joints at least every two hours.
• Above all, avoid lifting items by leaning forward if you have previously suffered a back injury.