Lower Back Exercises

Have you thought about fitting some workouts for the lower back in your routine? You will benefit from such an addition, since they contribute to rid you of the back pain while also building those muscles. You will also agree that back aches are a potential hindrance in any activity and they can cause you to slow down.

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More and more people seem to have this issue. 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. If you choose the right ones, it can actually be a lot more productive than just taking pain medication.

PELVIC TILT

Lie down, your back against the floor. Bend your knees and have your feet flat on 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. For best results, aim for five to fifteen repetitions.

BACK TWIST

Lie on the floor so as to form a T with your body. Then bend your knees and lift them to your chest at ninety degrees and stay there four seconds. When you bring your knees down, slowly direct them to the floor on your right. The knees should be lowered together towards the floor as much as you can while avoiding excessive pain. When that is achieved, take them back to your chest and lower them in the other direction. Do this five times on each side.

THE BRIDGE

In a lying position bend your knees and keep your feet on the floor. Then lift your buttocks by the power of your stomach. If you follow the routine properly, your body should be straight from shoulders to knees. When you are in the right position, pause for 5 seconds before lowering to the starting position. Attempt five more repetitions if you can. This workout tones both your back and your stomach muscles.

DORSAL RAISE

Lie down on your front body with your forehead supported by 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. Count to three and then get back to the floor. Do a total of eight repetitions. After you get comfortable with the exercise, it will be possible for you to lift your head and shoulders from the floor.

This is 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. Remember to do a quick warm-up, either walking or jogging in one place. 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.

You will be able to feel the effects of this routine, since you’ll find it easier to lift things and your pain reduces or disappears. This can not backfire. Whenever something hurts, most of us shy away from exercise, but in the case of lower back it will actually help overcome your pain.

Don’t forget to consult your health practitioner regarding any new initiative in terms of diet and exercise, since each of us may react differently. At times certain exercises may worsen a person’s situation, depending on the nature of their ailment, and they might be asked to see a specialist or do exercise adequate to their needs.

If you believe that a lower back exercise could see improvement for your situation, start off slow and don’t push too hard. You should notice a big improvement in muscle strength and flexibility. So, don’t be shy to give one a go. You could be quite shocked at the improvement it makes.

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