A well-toned body has its own set of benefits other than just looking great. Muscles that are in good condition make the body function well. Weak or untrained muscles can lead to core injuries especially the back which is a common ailment. A lower back pain can be cumbersome to the daily routines or activities i.e. bending to pick something, walking up the stairs.
Strength exercises for back can be beneficial in treating back problems if done correctly. It also can help in correcting postures, building strength, minimizing weight gain and more.
We recommend these simple, equipment-free exercises to strengthen the back muscles which you can do freely at home.
(Note: Consult your doctor or therapist before commencing these exercises if you have existing back issues.)
Bridges
The largest muscle group of the buttocks area is called the gluteus maximus. It is one of the body’s strongest muscles which help to do activities like squats that involve hip movement and extension. A weak glutes muscle can cause back pain because they do not give the support or stabilizers required at the hip joints and lower back while doing movements like walking.
Target Area: Gluteus MaximusNumber of Reps: 3 sets of 15 reps.Frequency: 4 to 5 times a week
Lie flat with your back on the ground with your feet flat on the floor at hip width apart. Knees should bent and arms by the sides. Press your feet onto the floor as you lift your pelvis off the ground until your body is in a straight line. Maintain your shoulder on the floor. Hold for 10 to 15 seconds. Lower your back onto the ground.
Lower back rotational stretches
To help relieve tension in the lower back and trunk area, a lower back rotational stretch can be useful to do that. It also helps to improve stability by working on the core muscles.
Target Area: Lower BackNumber of Reps: 2 to 3 sets on each sideFrequency: Twice a day
Lie on the ground with your back with knees bent and both feet flat on the ground. Keep your arms spread on the sides for stability and keep the shoulders on the ground. Turn both knees over to the left side of the body. Hold for 5 to 10 seconds and return to the original position. Repeat for the other side.
Lying lateral leg raises
The hip abductor muscles are important because they help to keep you balance and mobility intact. They support the pelvis area and act as a place holder cushioning while standing on a leg. Weak hip muscles can cause lower back pain due to the lack of a stable support as provided by these muscles.
Target Area: Hips, Gluteus MediusNumber of Reps: 3 sets of 10 repsFrequency: Everyday
Lie on the ground with one side of your body. You can keep the lower leg in a bent position for more support. Engage the core muscles by drawing your belly button in toward the spine. Raise your upper leg; keep it straight without moving the body. Hold for 2 seconds and return to original position. Repeat the same process for the other side of the body and leg.
Supermans
The spine is the most important bone structure because it holds the skeletal definition of the body. Having strong back extensors which run along your spine helps to strengthen your back and keep your posture in an upright manner. It also support your pelvic and spine while you arch your back.
Target Area: Shoulders, Back, Hips, ButtocksNumber of Reps: 10 RepsFrequency: 4 – 5 times a week
Lie down on the ground with your stomach and your arms extended out in front of you. Lift your hands and feet off the ground until you can feel a crunch in your lower back. Keep your focus on the floor to avoid neck injury. Hold for 2 seconds in this manner. Slowly return to the original position.
Knee-to-Chest Stretches
A way to relieve tension and pain on the lower back is to elongate it with a knee-to-chest stretch. It is the fastest and simplest cooling down to perform after strenuous exercises or stress on the lower back.
Target Area: Lower BackNumber of Reps: 3 reps on each legFrequency: Twice a day
Lie on the ground with your back. Keep both feet flat on the ground with knees bent. Pull one knee in towards the chest with both hands. Hold it for 5 seconds, with back completely flat on the ground. Return to original position. Repeat the action with the other leg.
Conclusion
Strength exercises for lower back are essential to keep your posture and support in the spinal area. This will also prevent or lessen probability of lower back injury if the core muscles are strong and well defined. It is also an excellent way to prevent recurring or lessen lower back pain.
Very often, we tend to forget that our habitual movement or posture could affect our back problem for example bending down to pick up a load instead of squatting down. Modifying these regular bad habits can do wonders for our spinal health. Of course, we would still need strong core muscles to be able to perform our daily activities for the many years to come.
So, start incorporating these back strengthening, equipment-free strength exercises for back that you could do at home into your daily routine and see improvement in your spinal health.
Unlock Your Hip Flexors
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