Exercises for Lower Back

Whether you have a sore back or you are just looking to increase your strength, we hope that this article can help you.

The five exercises outlined below will help improve your lower back strength. They will help stabilize your body and reduce any pain that you may be suffering.

Bridges - Working out the Gluteus Maximus.

One of the major causes of lower back pain is actually a weakness in the gluteus maximus. In case you are unaware, the gluteus maximus is the major muscle in your butt. 

The reason that the gluteus maximus is so important is that it helps control movement in the hip. It plays an extremely important role. It helps stabilize the hips during walking and other movements.  If weakened, instability around the hip can present as lower back pain. 

Follow these instructions if you want to do a bridge workout.

• You need to lie on the floor flat on your back.
• You should place your feet flat on the floor, hip-width apart, and with your knees at a 90-degree angle
• You should place your arms and hands by your side on the ground.
• The next step is, whilst pushing your feet into the ground, slowly lift up your buttocks until your body is off the ground, with your shoulders still firmly on the ground.
• After holding your body in the air for a significant amount of time you should slowly lower back to the ground.
• You should repeat this process for a number of sets of 10-15 reps. 
• You should rest for a minute between sets. 

Abdominal Drawing-In

The purpose of the abdominal drawing-in maneuver is to help activate the transverse abdominis. These muscles wrap around your waist and support your spine. A strong transverse abdominis is important for stabilizing your back, decreasing lower back pain, and preventing injury. 

Here are the steps for completing the abdominal drawing-in maneuver.

• Lie on the floor on your back.
• Make sure your feet are hip-width apart, your feet flat on the floor, and your knees at a 90-degree angle. 
• Inhale deeply. 
• Exhale
• While you exhale, suck in your belly button, as if you are drawing it towards your spine.
• Hold it in for around 5 seconds. 

Lying lateral leg raises

If you want to support your lower back you also need to ensure you are strengthening your hip abductor muscles. These muscles help you move your leg sideways and support pelvis stability. Strengthening these muscles improves balance and mobility. 

The hip abductor muscles are important for stability. they can help raise your legs away from the body and support the pelvis if you stand on one leg. 

Here are the steps for lying lateral leg raises. 

• Lay on your side
• Keep a slight bend in your leg on the ground to help with stability
• Raise your top leg holding the rest of your body stable. 
• Hold your leg in this position for 2-3 seconds before slowly lowering back towards the ground.
• Once you have worked one side, turn over and do the other leg. 

Supermans

Supermans are an exercise that works your back, buttocks and hips. 

Here are the steps to follow:

• Lie face down and lengthen your arms out in front of you.
• Place your legs out straight with your toes touching the floor. 
• Lift your legs and arms off the ground, raising them in the air until you feel the contraction.
• Hold for a period of time in the air - say 3-5 seconds
• For extra results, suck your belly button in off the floor to engage your core. 
• Slowly return to the starting position and repeat. 

There are many reasons that you should concentrate on strengthening your lower back. Improved lower back muscles can help prevent lower back pain - a common problem as people spend more time sitting at their desks. Doing these exercises will also decrease your risk of injuries and increase your stability.  The earlier you start incorporating these exercises into your daily routine, the faster you will see the results. If you really want to enhance your results you might want to get some equipment, like that sold by Victorem. 

A word of warning though - if these exercises make your pain worse you should consult a doctor. You should stick within your limits and make sure that you don’t overexert yourself. If you have suffered from a serious back injury in the past, you should consult with your doctor before doing these exercises.