8 Exercises To Strengthen Your Lower Back

To strengthen your lower back, adjust your exercises to your abilities and make sure you are in control so that you do not get an injury.

Leading a sedentary lifestyle and spending too many hours at your desk can make you suffer from low back pain. In this article we will give you 8 exercises to strengthen your lower back!

Here are a few exercises you can use to strengthen your low back and train yourself out of a bad posture after long days in the office.

How to strengthen your lower back?

Lumbar pain (lower back pain) is one of the most common complaints adult people have today.

It is a form of muscle tension that occurs when the area is not well developed (ie your muscles have not been trained).

Your body suffers from having to sit down all day, as many of us do, so today we are going to give you some exercises that may be helpful.

It is important to repeat this routine at least three times a week to build your muscles and avoid low back injuries.

The exercises are simple and can be performed at home without any special equipment.

Try these 8 exercises to strengthen your lower back:

1. Let your hands meet on your back

This is well known in yoga and it serves to stretch your entire back. You will need a mat or a soft surface.

Sit on your knees and press your hands together behind your back.
Hold your head up and slowly pull your back backwards so that your buttocks rest on your heels. Your stomach should touch your knees.
Hold this position for 10 seconds, then release.
Repeat eight times.

2. Back bends

This is another exercise that will help you strengthen your lower back and it is very easy.

Lie face down on a mat or bed with your legs stretched out behind you. Your arms should rest on either side of your body.
Gently lift your back and head to lift your torso off the mat. Your neck should be in a straight line with your spine.
Hold this position for 10 seconds before returning to the starting position.
Repeat 10 times.

Stretch your back by dropping your knees to the side

Lie on your back on a comfortable surface.
Stretch your legs out and spread your arms out in a cross.
Bend your knees to the right until they touch the mat. Keep your back on the floor so that only your legs move.
Hold this position for approx. 10 seconds and repeat on the other side.
Fill in five repetitions per page.

4. Knees to the chest

Lie on your back
Pull your knees in to your chest so that your knees touch your chest.
Gently pull your knees toward you with your arms.
Roll gently from side to side to massage your back.

Hold this position for a few seconds before returning to the starting position.
Perform 10 repetitions.

5. Cobra position

This area helps you stretch the entire back, including the lumbar vertebrae area.

Lie on your stomach on the mat with your legs outstretched.
Place your palms on the floor shoulder-width apart.
Push your upper body up so that your back is bent and your arms are stretched.
Tilt your head back so you are looking up at the ceiling. Hold it for a few seconds.
Lower yourself to the starting position.
Repeat this 10 times.

6. The cat

The cat is a popular yoga exercise as it stretches the back and waist.

Support yourself on your hands and knees on a mat. Keep your head in a straight line with your back.
Bend your back so that your stomach is lowered to the floor while leaning your head back.
Hold this position for a few seconds before returning to the starting position.
Then make the opposite movement by raising your back up and looking down.
Repeat nine times.

7. Pelvic swelling

While it may not look like it, this exercise will strengthen your lower back and also strengthen your abdominal muscles.

Lie on your back.
Spread your arms out to each side with your palms on the floor.

Bend your knees and support your weight with your feet.
Lift your pelvis slowly until it is completely away from the mat.
Ideally, only your head, shoulders, arms and feet will always touch the floor.
Hold this position for 10 seconds and then relax.
Do 10 repetitions.

Lumbar Exercise

Some call this the “superman” because of the position your body is in. Although it is not an intensity workout, we recommend that you wait to do this exercise until the end of your routine (once you have already stretched and loosened back).

Lie on your stomach with your legs outstretched behind you.
Take your arms in front of your head (your shoulders should touch your ears).
Carefully lift your arms and legs off the floor. Your head will tilt slightly backwards along with the movement.
Hold this position for as long as you can.
Return to the starting position and repeat.
In total, do 10 repetitions.