1. All About the Lower Back
The lower back is made up of vertebrae, small bones stacked one after the other, attached to the complete spinal column. Cushions called disks help "cushion" jolts your lower back suffers. Disks offer the freedom your spine needs for movement in all directions. Muscles hold the lower back in place, so the five bones known as the lumbar vertebrae stay in place. The lumbar vertebrae connect between the upper spine and pelvis.
2. Warming up Means Everything
Before you start your lower back workout you need to warm up properly. Take eight to 10 minutes and walk or jog to get the blood flowing and chest expanding. Then place your attention on your lower back and prepare to stretch the area. Stand straight and spread you feet apart about shoulder width. Rest your hands on the front of your upper legs to support your lower back as you stretch. Gradually lean slightly forward, making sure to tighten your stomach muscles while arching the back up and then down ten times like a cat about to strike. Breathe normally throughout the warmup.
3. A Morning Pick me up
A great way to start the morning is by doing a simple exercise for the lower back. Stand at the foot of the bed, facing away from the bed, with your feet about shoulder width apart. Place your hands in back of your ears with the fingers resting on your head. Gradually bend the upper part of your body forward to a 90 degree angle, while making sure you keep your back perfectly straight. Perform this exercise about 15 to 20 times and then increase the repetitions as your lower back becomes stronger.
4. Balance on an Exercise Ball
Another way to give your lower back a great workout is to use an exercise ball. You start by rocking your stomach on the exercise ball until you balance on it. Flex your buttocks and hamstrings as you tighten the stomach and lower back muscles. Then place both hands behind your head and steady your body with your feet as you do tiny movements toward the ceiling. Tiny, controlled movements keep the body balanced. You should feel the muscles become tight in your lower back. Be cognizant that you don't lift with your neck. Remember to breathe, which might be hard with the stomach contracting on the ball.
5. Cool Down Stretch for the Lower Back
Cooling down after a lower back workout is very important. It makes all the difference in keeping your lower back in shape. Lay your body on the right side and cross your left leg over your right to rest. Gradually lean back and rest your shoulders on the ground as your torso naturally twists 90 degrees. Relax, hold the stretch for about 15 to 30 seconds and feel the stretch as you breathe normally. Then perform the same stretch on the other side of your body.
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