Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back is very demanding on your core. If weak, this exercise can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee.
You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen the back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain.
Here are some exercises you can do to work on your lower back:
1. AXLE DEADLIFT
The axle deadlift (also known as thick bar deadlift ) is an exercise that focuses on the lower back but also gets the forearm, glutes, hamstring, middle back, quadriceps, and traps involve. Helps to strengthen the hips. Is a nice way to finish any back day workout.
How To Do This Exercise
⦁ Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under the grip.
⦁ With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
⦁ After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
⦁ Lower the bar by bending at the hips and guiding it to the floor.
2. CROSS-BODY BACK STRETCH
This is a very common runner’s stretch for loosening the hip flexors. One thing is sure about this exercise; once you begin you can’t go without it. The feeling is awesome and helps a lot.
How To Do This Exercise
⦁ Sit up on the floor.
⦁ Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
⦁ Place your left arm on your right leg and your right hand on the floor.
⦁ Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.
3. BACK EXTENSIONS
This is an excellent core movement for getting rid of lower back pain, and good for a strong running or obstacle racing routine, plus it’s just too fun of fun to do. This isolates the muscle amazingly well and gives a really good pump. Adding weights makes the exercise even better
How To Do This Exercise
⦁ Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
⦁ Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
⦁ With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
⦁ Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without rounding of the back.
Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
⦁ Slowly raise your torso back to the initial position as you inhale.
Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
⦁ Repeat for the recommended amount of repetitions.
Conclusion
We’ve provided you with 3 exercises that effectively strengthen your back muscles. It’s now up to you to ensure that you keep your back healthy as possible.
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