Strengthening your lower back muscles is important for supporting the back and preventing back pain and injury. Focus on performing your back-strengthening routine two to three times per week consistently to feel stronger and healthier and to keep back problems at bay. Several back-strengthening exercises can be done at home, with no equipment needed.
Back Balance
The back balance exercise works your entire back in a criss-cross type pattern, from your right shoulder to your left hip and from your left shoulder to your right hip. It also works side to side across the lower back region. To begin, get on your hands and knees with your knees hip-width apart and your hands directly under your shoulders. Slowly lift your right arm straight out in front of you, with your upper arm near your ear. Next, slowly lift your left leg and lengthen it back as if you were reaching your left toes as far away from your right fingers as possible. Pull your abdominals in, keep your hips level and look at your left fingertips. Continue to breathe as you hold this position for 10 seconds, then release the arm and leg down at the same time. Repeat on the other side, and perform this exercise eight to 10 times per side.
Spine Extension
The spine extension strengthens the lower back muscles in a safe and supported position. To begin, lie on your stomach with your forehead on the floor, your arms by your sides, and your legs 4 to 6 inches apart. Contract your buttock muscles, and pull your abdominals in simultaneously, pressing your front hip bones gently into the floor. With an exhale, slowly lift your head, neck, shoulders and as much of your chest as you can away from the floor, sliding your fingertips toward your toes. Continue to look down at the floor throughout this lift. Hold the lifted position for 10 seconds, then release back down to the floor. Repeat 10 to 15 times per set.
V-Sit Hold
The v-sit hold works the abdominals and low back together, with a focus on stabilizing the entire torso. Start in a seated position on the floor, with your legs in front of you and knees slightly bent. Cross your arms over your chest, and lean back from your hips until your body looks like a "V." Pull your shoulder blades together, keep your chin off your chest, and engage your abdominals. As you hold this position, focus on continually lifting your lower back up and away from the floor. Continue to breathe, and work at holding this position for up to one minute at a time. It is common for the low back to get tired in this position, so it is important to sit up and stretch forward as needed and then go back to holding the v-sit position. Work on this exercise for five minutes at a time, and keep your abdominals engaged.
References
- "Musculoskeletal Anatomy and Human Movement"; Lawrence A. Golding, PhD, and Scott M. Golding, MS; 2003
- "The Personal Trainer's Handbook"; Teri S. O'Brien, MS; 1997
- "The Strength Training Workout Encyclopedia"; Tom Kelso; 2009
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