Exercises to strengthen the lower back

Exercises to strengthen the lower back

Back pain is one of the most common problems in most people’s lives. People at some point in their lives suffer from some kind of back problems. Here, we have identified a few of these issues and how to tackle them accordingly. Through these processes, you can reach your goal of living a healthy life and better approach handling, managing, and solving such lower back problems.

Here Are Some Of The Exercises To Strengthen The Lower Back:

Pelvic Lift

The most important muscle that you have to treat during the back rehab is the multifidus muscle. This small muscle runs from vertebra to vertebra. To strengthen it, you need to lay on your back and then bend your knees. Then after that, you just need to cross your arms over your chest. It reduces the compensation and increases the effectiveness of the exercise.

Leg Slides:

The core of a human being is made of the axial skeleton and the muscle around the spinal columns. In this exercise, you have to lie down facing up and put your hands on your hip and find the neutral spine. After that, keep your hands firmly on the ground when you bend your knees firmly.

Hip Bridge:

This is the best exercise that you can do if you have lower back pain. This exercise helps you strengthen your muscles, legs, and hips. To do this exercise, you just need to lie down and then lift your hips above the ground and stay in that position for 20-30 seconds.

These are some of the exercises that you can do to help yourself with your back pain. Nearly 30% of women and 26% of men suffer from this problem. So if you follow these exercises, it will help with your lower back pain and help you get in shape.

Reference:

Today, M.E.D.I.C.A.L.N.E.W.S. 2020. 323204#seated-lower-back-rotational-stretches. 24 January. How to strengthen the lower back. [Online]. [22 April 2021]. Available from: https://www.medicalnewstoday.com/articles/323204#takeaway

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