Lower Back pain


How to Strengthen Lower Back

How to Strengthen Lower Back

The muscles in your lower back play an important role in supporting your weight and providing stability when you make movements. Strengthening these muscles with exercise will not only give you a greater range of motion but will also help you avoid injuries and pain. The lower back muscles are the most used muscles of our body and we need to make them strong with exercise. These muscles are used even when we sit to support our spine so inculcate some stretches to strengthen lower back. Some of the exercises to strengthen lower back are really easy and you could do them from the comfort of your home

Many people experience pain in their lower back region and it's mostly because of wrong posture and weak muscles. One of the keys to avoid back pain is to keep your spine straight when you are sitting or standing. The back is supported by many muscles and you need to incorporate different exercises to strengthen lower back. The muscles you need to target are transverse abdominis, obliques, rectus abdominis, erector spinae

Leg and Arm Raises

Get a yoga mat and lie down on your stomach, extend your arm in front of you with the palms touching the ground. Once you are in the starting position, lift your left arm and right leg at the same time. Try and lift them as high as you can, avoid jerky movements. When you have your arm and leg raised as high as you can hold the position for a 3 count and slowly get back to the starting position. Now repeat the exercise with the other leg and arm, do 10-15 repetitions. Leg and arm raises are one of the most effective back exercises

Wall Squats

Wall squats are a very effective brand of lower back exercises for men and women alike. Stand with you back reclined against the wall and move your legs a few inches in front of you and keep your feet shoulder width apart. Then go down slowly all the while sliding your back against the wall, form a 90 degree angle with your knees. If you find this difficult go down as much as you can and then the hold the position for a 3 count and come back up slowly. Repeat the movement 8-10 times, if you find it difficult to go down adjust the distance between your feet and the wall


One of the ways of strengthening lower back muscles is by doing the plank, it is a great stability exercise. Lie on your stomach and place your forearms and elbows on the floor. Push your body up balancing on your forearms and toes. Once you are up, hold the position, do not bend your knees and keep your back straight. Hold the position for a 5-10 count once you are used to the position increase your count to 20-30

Cat Pose

You can also use yoga to strengthen lower back, one of the effective positions is the cat pose. Go down on your knees and hands, align your hands below the shoulder and your knees below the hips. Push your knees and palms on the floor and lift your back. Pull your shoulders away from the ears and push your hips towards the ceiling. Hold this position for 10-15 counts and then repeat 2-3 times, yoga exercises are best for strengthening muscles.

You need to incorporate a few of these exercises in your workout routine. These exercises will strengthen your back muscles and will also help relieve some of the back pain that you might experience

By Indrajit Deshmukh
Read more at Buzzle: http://www.buzzle.com/articles/How-to-Strengthen-Lower-Back.html