6 best exercises to strengthen the lower back

If you do these exercises regularly, it will help you strengthen your lower back, relieve back pain, and avoid the effects of poor posture.

The lower back, or lower back, is a rather sensitive area of the body in which many nerve endings converge. Pain in this area can occur due to damage to the hamstring, weakness of the abdominal muscles, injuries, as well as herniated discs.





Good posture and regular exercise will help strengthen the lower back, However, many people neglect this and develop back diseases that severely impair their quality of life.

Basically, low back pain is due to physical overstrain, awkward movement, or because you’ve been sitting at the computer for too long.

Therefore, it is simply necessary to avoid, if possible, a sedentary lifestyle, as well as be moderate in physical activity and not wear heavy weights.

Fortunately, there is a whole range of special exercises to strengthen the lower back and increase your endurance. Next, we will tell you in detail about the 6 best exercises you can do at home.



1. Lifting hands and feet





This simple exercise will reduce tension in the lumbar zone, and, at the same time, strengthen the abdominal muscles.

How do you do it?

• Stand on all fours, put your hands on the floor and bend your knees.
  
  
• Stretching your right hand forward and raising your left leg so that they are parallel to the floor.
  
  
• Hold the position for 4 seconds and slowly return to the starting position.
  
  
• Repeat the exercise with your left hand and right leg.
  
  
• Perform 3 sets of 10 repetitions per side.
  
  

2. Lifting arms and legs, lying on his stomach

This exercise is similar to the previous one, with the only difference being that this time you will lie on your stomach instead of kneeling.

How do you do it?

• Lie face down on the gymnastic mat, arms should be stretched over your head and palms on the floor.
  
  
• Raise your right hand and left leg to a comfortable height.
  
  
• Hold this position for a few seconds and slowly return to the starting position.
  
  
• Repeat on the other side and do 10 repetitions on each side.
  
  
• Do 3 or 4 sets of 10 repetitions.
  
  

3. Lift your legs.





Exercise to lift the legs will not only help to make your hips and buttocks slimmer, but to develop abdominal press and strengthen the lower back.

How do you do it?

• Lie on your back, bend your right leg and smoothly lift your left leg.
  
  
• Cover the raised leg with both hands behind the knee and try to hold this position for 30 seconds.
  
  
• Change your leg and repeat the same steps.
  
  
• Perform 3 sets with each leg.
  
  

4. Pelvic elevation

This exercise is also called a “bridge” and it develops the muscles of the lower back and abdomen.

The secret to a good result is that every time you make an upward movement, you need to simultaneously contract your abdominal muscles.

How do you do it?

• Lie face up on the mat, bend your knees and put your feet on the floor.
  
  
• Extend your arms to the sides of your body and keep your back straight, tear your buttocks off the floor and lift your pelvis.
  
  
• Hold the pose for 10 seconds, rest and repeat 10 more times.
  
  

5. Push.





Although this exercise was designed to tone the hip muscles, it has also been proven to have a positive effect on the lower back and help relieve pain and strengthen the lower back.

How do you do it?

• Make a lunge with your left leg, bend your knee and at the same time stretch your right leg.
  
  
• Bend the torso forward so that the left knee touches the armpit, and return to the starting position.
  
  
• Repeat the same movement on each leg in turn, 10 repetitions.
  
  

6. Examination of the lumbar muscles and oblique muscles

The purpose of these movements is to strengthen these muscle groups.

How do you do it?

• In order to strengthen the lower back, lie down on the floor with your arms outstretched and raise your torso at least 8 times.
  
  
• Rest and repeat 3 more times.
  
  
• To develop oblique muscles, lie on your side, put your feet on the sofa and lift the body up.
  
  
• Perform 3 sets of 10 repetitions per side.
  
  

Universal set of exercises for busy people Complex variants of the exercise "plank"

Useful tips to strengthen the lower back

As a supplement to these exercises, remember not to sit for long, especially in soft and deep chairs.

Take breaks to walk and stretch your joints at least every 2 hours.

Also, do not lift weights, especially if you have had injuries. published





Source: steptohealth.ru/6-luchshih-uprazhnenij-chtoby-ukrepit-poyasnitsu/