Exercises can strengthen and stretch your lower back to reduce pain, maintain good posture and keep your spine it its correct position, notes the University of Michigan Health System site. Also, certain exercises like those that strengthen the core, can train the lower back for better balance and stability. Incorporating a variety of such exercises into your routine can help you obtain a lower back that allows you to perform exercises and daily activities at your best.
Preparations before Exercise
Before exercising, warm up your muscles with light aerobics, such as walking or jogging. Wear loose clothing, as this will make it easier to perform exercises. Stop exercising if you feel pain. Note that existing back pain before exercise can result from many factors, including muscle strain, sciatica, degenerative disk disease and disk herniation. Consult your doctor for diagnosis and exercise recommendations before initiating any self-rehabilitation with exercise.
Abdominal Curl
Core exercises, or exercises that use your trunk without support, are essential for lower back strength; they train the muscles in the lower back for better balance and stability. The abdominal curl is a core exercise. Lie on your back with your knees bent so that your knees are facing the ceiling. Place your hands on your thighs. Keeping your feet and knees planted, lift your head, neck and shoulders off the floor as you slowly slide your hands up toward the knees. Briefly hold this position and then gently return to the starting position. Repeat until you feel your ab muscles working hard, resting in between repetitions if needed. Perform three sets of 10 repetitions.
Front Walkout
The front walkout is also a core exercise. Place your chest on an exercise ball and your body in a basic pushup position. Using your hands, walk forward, allowing the exercise ball to roll from your chest toward your thighs. Return to the starting position. Keep your lower back flat and your abdominals pulled in throughout the exercise. Repeat three to five times. As you increase your endurance, allow the ball to roll toward your feet before returning to the starting position.
Jump Squats
Squats not only increase lower back strength, they also encourage muscle development and strength in your entire body. Jump squats are a simple variation to the regular squat. Start in a deep squat position, with your knees bent and your feet slightly more than hip-width apart. Place your arms folded out front of you so that your elbows make a 90 degree angle, your arms are parallel to the floor and your palms are resting on the opposite arm's forearm. From this position, explosively jump in the air, stretching your arms as high as possible toward the ceiling. Return to the starting position and repeat until you compromise the technique.
Lower Back Extensions
These extensions isolate your lower back to increase its strength. Lie face-down on a mat, with your arms fully extended in front of you and your legs extended straight out. Inhale and contract your lower back and butt muscles and. As you do this, your head, arms, legs and upper torso will lift off the ground simultaneously, notes WomenFitness.com. Hold this contracted position for two counts before returning to the original stance. Repeat 10 to 12 times.
References
- University of Michigan Health Systems; Low Back Pain Exercises; Dec. 2007
- MayoClinic.com; Core Exercises: 7 Reasons to Strengthen Your Core Muscles; Mayo Clinic Staff
- Spine Health; Common Causes of Lower Back Pain; Peter F. Ullrich, Jr., MD; May 25, 2007
- Sports Injury Clinic; Strengthening of Lower Back Muscle Strains
- Sports Injury Clinic; Back Strengthening Exercises
- Muscle Mag Fitness; Explosive Strength Building Exercise; Jeff Behar, MS, MBA
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