The lower back consists of the lumbar spine and the sacrum, which are connected to the pelvis and upper torso by connective tissues, nerves, tendons and ligaments. Although it can move in all three planes of motion in various degrees, its primary function is to work with the pelvis to stabilize your body when you move to prevent injury to the spine, says Coach Mike Boyle, author of “Advances in Functional Training.” Therefore, exercise routines for your lower back should emphasize on stability rather than on mobility – or its full range of motion.
Corrective Exercises
Corrective exercises that emphasize your lower back and pelvic region works on stabilization strength and movement coordination between them and the rest of your body. You can perform these exercises daily to first improve how well you move before improving how frequent you move, says physical therapist Gray Cook, author of "Movement." Corrective exercises come in many forms, which depends on each person's health and exercise history, goals and movement patterns. A sample corrective exercise is the cat and dog stretch, which works on lower and upper spine flexion and extension while preventing your pelvis and spine from shifting side to side or turning. Kneel on the ground on your hands and knees with your knees below your hip joints and your hands below your shoulders. Inhale slowly and tilt your head back and lift your tailbone up, keeping your arms straight and extending your back. Exhale slowly and round your spine, tucking your chin toward your chest and your tailbone toward the ground. Repeat this exercise for two sets of 20 reps.
Chop and Lift
The chop and lift exercises work on abdominal and spine stability as you move your arms in diagonal patterns across your torso. Your lower spine and pelvis stabilizes your body as you move your shoulder girdle, arms and upper spine. The chop is moving your arms down and across your body while the lift is moving your arms up and across your body against a resistance. Start with a kneeling position on one or both knees and use a cable column machine with an adjustable handle that allows to you change the handle’s height level. When you move your arms, your lower body and lower torso should be stationary while turning your upper torso and shoulders slightly as you chop or lift. Perform two to three sets of 10 to 20 reps per side of your body.
Lifting Exercises
Lifting exercises involve you lifting a weight off the ground, toward your body or over your head. These movements require your lower spine and deep pelvic floor muscles to automatically stabilize to keep your spine and joints from injury before you lift, says physical therapist Gray Cook, author of “Movement.” For example, when you perform a standing shoulder press with a dumbbell in each hand, your lower spine, hips and deep abdominal muscles stabilize before you move your arms and shoulders to press the weights over your head. Otherwise, you would not be able to lift without losing your spinal and hip alignment, which can cause injury. Other lifting exercises include kettlebell deadlifts, kettlebell swings, Olympic squats, kettlebell snatches and barbell squat presses. Perform two to three sets of eight to 12 reps of lifting exercises.
In between sets of lifting, you can perform the chop and lift exercises before you lift again. For example, you can perform one set of kettlebell deadlifts, followed by a set of kneeling lifts on both sides of your body. Then perform another set of deadlifts.
Warning
Although some mobility in your lower back is essential to move, too much mobility—or range of motion—in your lower back can cause it to lose its stability. This is analogous to a tall building with a weak base of support, which can cause the building to crumple. Weak lower back stability can cause the vertebral discs to move out of alignment, causing disc hernia or arthritis, says Dr. Stuart McGill, author of "Low Back Disorders."
Prevention
To prevent low back stiffness, perform light activities or exercises between the days of lifting to keep you lower back mobile, such as walking, swimming, yoga, tai chi and social dancing, suggests Cook. When you stretch, move your spine by bending forward and backward, bending side to side and turning to your left and right. However, do not stretch beyond your normal range of motion or your lower back can lose its stability.
References
- "Movement"; Gray Cook; 2010
- "Advances in Functional Training"; Mike Boyle; 2010
- "Low Back Disorders"; Stuart McGill, PhD; 2007
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