The 6 Best Exercises To Strengthen The Lower Back

Regular practice of these exercises can help us strengthen the back and relieve it than prevent pain from bad posture.

The lower back is a sensitive area of ​​the body that can be affected by damage to the hamstrings, weak abdominal muscles, injuries and herniated discs. Exercises to strengthen the lower back can eliminate these problems.

Although good physical posture and regular exercise can help strengthen the lower back, many people neglect themselves and develop pain that affects their quality of life.

In most cases, the back becomes strained due to too much physical effort, poor movement, or sitting in front of the computer for too long.

Because of this, it is essential to avoid a sedentary lifestyle, but also to moderate physical activity and heavy work during the day.

Fortunately, there are a few specific exercises that can be used to strengthen the lower back and increase muscle resistance. In this article, we’re going to share with you the 6 best exercises to get you started doing them in the comfort of your home or at work.

Discover them!

1. Opposite arms and legs on the knees

This simple exercise helps strengthen your lower back and abdominal muscles.

How to do ?

• Get on all fours, with palms on the floor and knees bent.
• Stand up and stretch your right arm and left leg until they are parallel to the floor.
• Hold the posture for 4 seconds and slowly return to the starting position.
• Repeat with the opposite arm and leg.
• Do 3 sets of 10 reps on each side.

2. Opposite arms and legs on the stomach

This activity is similar to the previous one except that this time you will be on your stomach instead of on your knees. 

How to do ?

• Lie face down on a floor mat, with arms out in front of your head and palms on 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 initial pose.
• Repeat with the other side and do 10 reps each.
• Do 3 or 4 sets per session.

3. Leg lifts

Leg lift exercises not only strengthen the thighs and buttocks, but also work the abdominal and lower back area.

How to do ?

• Lie on your back, then bend the right leg and lift the left leg with a gentle movement.
• Take the raised leg with both hands behind the knee and try to hold the posture for 30 seconds.
• Switch sides, then repeat the same action.
• Do 3 sets with each leg.

4. Lifting the pelvis

The pelvic lift or bridge is an exercise that works the muscles of the lumbar and abdominal area. 

The key to getting good results is to contract the abdomen each time you perform the movement.

How to do ?

• Lie on your back on a floor mat, bend your knees and rest your feet on the floor.
• Keep the hands at the sides of the body and keep the back straight, lift the buttocks off the ground and raise the pelvis.
• Hold for 10 seconds, then rest and repeat 10 times.

5. Hip flexion

Although this exercise is designed to tone the hips, it has been shown to strengthen the lower back as well. 

How to achieve it?

• Put the left foot in front of the other, with the knee bent forward while stretching the right leg.
• Bend the trunk forward so that the left knee touches the crease in the armpit, then return to the starting position.
• Do the same movement with each leg alternately, up to 10 repetitions.

6. The lumbar and obliques

The objective of these movements is to strengthen and firm the muscles of the lumbar and obliques of the belt.

How to do them?

• For lower back, lie down on the floor with your arms straight forward and lift your trunk at least 8 times.
• Rest and repeat 3 more times.
• For obliques, lie on your side, block your feet with the sofa, and lift your body to the side.
• Do 3 sets of 10 reps on each side.

Final tips …

As a supplement to doing these exercises on a regular basis, remember to avoid sitting for too long. Especially if you are sitting in a soft, deep chair.

It is good to stand up and then stretch the joints, at least every two hours.

Likewise, avoid lifting weights that involve leaning the body forward. Especially if you have a history.