Hello and Welcome back guy’s,in our today’s Blog. Today we are going to discuss a very important topic that is lower back exercise,it’s benifits,types of Lower back exercise and how to do.
Exercising to strengthen the lower back can help reduce and prevent lower back pain. It can also strengthen the core, leg and arm muscles.
According to the researchers, Lower back Exercise also help to increases blood flow to the lower back, which can reduce stiffness and boost up the healing process.
Below, we explain how to do 5 best exercises that strengthen the lower back and can help people manage low back pain and get lower back stronger.
Exercise No: 1 Bridges
Bridges work a person’s gluteus maximus, which is the large muscle in the butt. People engage this muscle when they move their hips, especially when they lean into a squat.
The gluteus are maximus is one of the most important muscles our lower body, and keeping it strong can support the lower back.
How To Do
- Lie on the ground and bend your knees, keeping feet hip-width apart on the floor.
- Keeping the arms by the side, press the feet to the floor.
- Lift the buttocks off the ground until the body forms a straight line from shoulders to knees.
- Squeeze your buttocks with shoulders remaining on floor.
- Keep the buttocks on the ground and relax for a few seconds.
- Repeat 12-15 times and then rest for 1 minute to do 3-5 sets of 12-15 repetitions.
Exercise No : 2 Lower back rotational stretches
The lower back rotation stretch can help relieve tension in the lower back and torso. It also gently works the core muscles to improve stability.
Lower back rotational stretch exercises help strengthen your lower back and help relieve pain.
How To Do
- Lie on the floor with your knees bent and feet flat on the ground.
- Keeping shoulders firmly on the floor, slowly bend both bent knees to one side.
- at this position Hold yourself for 5-10 seconds and return to the starting position.
- slightly rotate bent knees to the opposite side, hold, and then return to starting position.
- Repeat at least of 12-15 reps of 3-4 sets in a day.
Exercise No : 3 Pelvic Tilts
Pelvic tilt exercises can release tight back muscles and keep them flexible.
Pelvic tilts are an exercise that involves very subtle spinal movements that strengthen the muscles around the lower back, especially the abdominals.They’re a good starting exercise for low back pain relievers, and they feel great because they give your back a little massage.
Pelvic tilts can be done lying on the floor (supine pelvic tilts), standing with the back facing the wall, all the way around, or sitting on an exercise ball.
How To Do
- Lie on the floor with knees bent and feet flat, arms at sides.
- Gently arch the lower back and push the belly out. Hold for 5 seconds, then relax.
- Flatten the back and pull the bellybutton toward the floor, hold for 5 seconds, then relax.
- Increase the number of your exercise repetitions per day, increasing to 25.
Exercise No : 4 Lying Lateral Leg Lifts
Late lateral leg lifts work the hip abductor muscles. These muscles support the pelvis and can help reduce strain on the back.
Keeping these muscles strong is essential, as they help a person maintain their balance and can affect mobility.
How To Do
- Lie down on one side with the feet together, keeping the lower leg slightly bent.
- Pull your bellybutton into the spine to engage the core muscles.
- Lift the top leg about 18 inches, keeping it straight and extended.
- Stay in this position for 2 seconds and repeat 10 times.
- Turn to the other side of the body and repeat while lifting the other leg, doing 3 sets on each side.
Exercise No : 5 Partial curls
Strong abdominal muscles play an important role in supporting the spine and can also help keep the hips properly aligned.
Weak abdominals can result in poor core strength and lack of stability, which can lead to lower back pain. Curls and partial curls help build a strong core and helps to reduce lower Back pain.
How To Do
- Lie back on the floor and bend knees, keeping feet flat and hip-width apart.
- Cross the hands over the chest, take a deep breath.
- While exhaling, engage the abdominal muscles by pulling them into the abdomen.
- Keeping the neck in line with the spine, raise the head and shoulders 2 inches off the ground.
- At this position Hold yourself for 3-5 seconds and then return to the starting position.
- Repeat the exercise 12-15 times of 3-4 sets.