Exercises For A Stronger Lower Back

Exercises for stronger back help alleviate pain and prevent lower back problems. It helps strengthens core, leg and arm muscles.

Researches show that these exercises increase blood flow to the back and reduce stiffness and speed up the healing process ⁽¹⁾

• Bridges work on the gluteus maximus muscle.
• Gluteus maximus is the large muscle of the buttock and is involved in the movement of the hips particularly while bending. It is an important muscle of the body and keeping it strong can help support the lower back.

1. Lie down on the ground with knees bent and feet flat on the floor.
2. Press the feet on the floor keeping the arms on the side.
3. Raise the buttocks off the ground forming the straight line from shoulder to the knees.
4. Hold the position for 10-15 minutes.
5. Lower down and repeat it 15 times.
6. Perform 3 sets, resting one minute between each set.

Knee to chest stretches help in relieving tension and pain.

1. Lie down on the floor, on back.
2. Bend knees and feet flat on the floor.
3. With both hands pull one knee towards the chest
4. Hold in the position for 5 seconds, keeping the abdominal muscles tight and pressing the spine against the floor.
5. Return back to the starting position.
6. Repeat with the other leg.
7. You can do this exercise twice a day.

Strong back extensors are required to maintain a good posture. These muscles are present on either side of the spine.

The weakness of back extensors reduces spinal and pelvic support. Superman helps in strengthening the back extensors.

1. Lie on the ground with face down and stretch both the arms out in front of the body and legs stretched out flat on the ground.
2. Raise the arms and feet around 6 inches above the ground.
3. Try pulling in the belly button, which makes it lift off the floor.
4. Stretch the hands and the feet outward as far as possible.
5. Hold for 2 seconds and return to the starting position.
6. Repeat it 10 times.
7. If you feel this exercise is making the pain in back worse, discontinue it.

Cat stretches ease the tension in the muscles and help lengthen the back and make it stronger.

1. Get onto hand and knee position.
2. Arch the back pulling the belly button towards the spine, breathing in.
3. Relax the muscles slowly and allow the abdomen to sag down, breathing out.
4. Return to the starting position
5. This exercise can be done 3-5 times twice in a day.

Abdominal muscle plays a role in supporting the spine and keeping the hips properly aligned. A weakness of these muscles can lead to poor core strength and lack of stability. This can lead to lower back pain.

Partial curls help in strengthening the core muscles.

1. Lie down on the back with the knees bent, feet flat and hips wide apart.
2. Place the hands crossed on the chest.
3. Breath in deeply
4. Breathe out pulling in the abdominal muscles and gently raise the head and shoulder 2 inches above the ground keeping the neck in line with the spine.
5. Hold for 5 seconds and return back to the starting position.
6. Repeat it 10 times.
7. This exercise can be performed in 3 sets.

Hip abductors work for the hips and help reduce strain on the back. Keeping these muscles strong helps maintain balance and mobility.

Lying lateral leg lifts works out the hip abductor muscles and keeps them strong.

1. Lie on one side keeping the legs together.
2. Raise the top leg straight and extended about 18 inches above the ground.
3. Hold in the position for 2 seconds. Repeat it 10 times.
4. Turn to the other side and repeat it again 10 times from the changed side.
5. Three sets from each side can be performed.

This exercise helps in relieving tension in the lower back and trunk. It also works on the core muscles to improve stability.

1. Lie on the back with bent knees and feet flat on the ground.
2. Keep the knees firmly on the floor and gently roll the knees over to one side.
3. Hold in for 5-10 seconds and return to the starting position.
4. Gently roll the knee to the opposite side, hold, and return to the starting position.
5. Repeat it 2-3 times from each side, two times in a day.

Lower back exercises are an excellent way to reduce pain and strengthen back. Strengthened core muscles increase stability and decrease the chance of getting injured and improve function.

It is always good to consult a doctor before starting any exercise routine. Never stress the body muscle, work within your physical limits.

Also Read:

• Low Back Pain or Lumbago: Anatomy, Causes, Symptoms, Treatment- PT, Surgery
• Low Back Pain During Pregnancy: Causes, Symptoms, Treatment, Prevention
• Q&A on Low Back Pain in Adolescent: Causes, Treatment, Symptoms,Tests
• What Causes Low Back Pain When Sitting Down & How is it Treated?
• Prolotherapy for Chronic Low Back Pain: Outcome, Recovery, Risks, Complications
• Low Back Injuries