Lower Back Strengthening Exercises
Easy Lower Back Exercises
Lower back strengthening exercises are an integral part of any core workout program.
The lower back muscles are just as important if not more important than the abdominal muscles in maintaining good posture and preventing lower back pain.
Many people neglect their back muscles, and weak back muscles is sometimes associated with lower back pain.
Below are pictures of 2 easy lower back exercises that do not require any equipment.
Lower Back Strengthening Exercises #1:
Quadruped Opposite Arm and Leg Raises
Quadruped just means balanced on your hands and knees. This position is sometimes referred to as the table top position. This is a core stability exercise, so there should be little to no movement through your spine.
Starting Position: Begin in the table top position. You should maintain a neutral spine, which means there is a slightly arch in the lower back. Your hands should be under your shoulders.
Form: Begin by drawing-in. Pull in your belly button towards your spine. Once you feel stable raise your right arm and left leg until they are in line with your body. Hold for a brief second and then slowly return to the starting position.
Personal Trainer Tips: You can perform 8-15 repetitions on side before switching to the other side or you may do this exercise in an alternating fashion.
This most important part of this exercise is keeping the lower back stable and solid throughout. It not just about raising your arm and leg.
Lower Back Strengthening Exercises #2:
Opposite Arm and Leg Raises on the Floor
This is a simple lower back exercise. In addition to strengthening the lower back, it also supports good posture and strengthens the glutes and rotator cuff.
Starting Position: Simply lie face down on a mat with your arms stretched out overhead.
Form: Exhale and slowly lift your right arm and left leg off the floor. When you get to the top of the range of motion, hold for a brief second and then slowly return to the starting position.
Personal Trainer Tips: Like the Quadruped opposite arm and leg raise, this exercise can be done in repeating fashion or alternating fashion.
Repeat 8-15 repetitions on one side and then switch sides or perform 15-30 alternating repetitions.
There are many different lower back exercises that you can do besides these. If you have access to a gym, consider using a seated back exercise machine.
You can also strengthen your lower back by doing additional
lower back exercises on the floor or you can do
low back exercises on an exercise ball.
For a better perspective on lower back pain, check out these
6 Potential Causes of Lower Back Pain.
Yours in Health,
Dr. Charles Physical Therapist/ Personal Trainer
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