Lower Back Strengthening Exercises To Include in Your Daily Workout

If you want to strengthen your lower back, it is important to know which exercises will help. Physical therapists have designed these exercises to help with a variety of lower back conditions. They suggest performing these exercises alongside yoga, Pilates, or other core strengthening exercises. These exercises are ideal for people who experience low back pain or have weak abdominals.

Side planks

When doing side planks for lower back strengthening, keep your hips aligned and your body in a straight line from head to toe. Engage your abs and glutes to hold your body in place. Rotate your torso while keeping your hips and back straight. Hold for at least 30 seconds on each side and perform 3 sets of each.

Side planks are a two-handed version of a classic plank. To do one, lie on your side with your legs straight and your elbow pressed into the floor. Next, lift your hips while squeeze your glutes. Pull your belly button towards your spine as you lift your hips. If you’re a beginner, try holding for five to thirty seconds.

Hip flexion

A good lower back strengthening exercise for hip flexion is called a bridge exercise. You can begin by lying on your back with your knees bent, keeping your buttocks parallel to the floor. Then, place a ball or towel roll in the crease of your hip. With your other leg, lift your toes off the floor and slowly extend your hips. Repeat this exercise for two seconds on each side. Perform 10 to 15 repetitions.

Another exercise to strengthen the hip flexors is called the straight leg raise. It is best to do this exercise regularly to prevent a hip injury. These exercises are simple and can be performed anywhere, even at home. They should be done for 30 seconds to a minute.

Glute bridge

Whether you’re suffering from lower back pain, hip dysfunction, or a bad knee, you can improve your posture with a glute bridge exercise. This exercise targets your hip flexors and psoas muscles, while strengthening your core and preventing injuries.

While glute bridge exercises are commonly performed with a barbell across the hips, you can also perform them without one. In this case, the gluteus bridge is performed lying prone with the hips raised slightly. The torso is supported by the shoulder blades, and you can extend your arms for extra support. Glute bridges can also be performed one-legged, which is a variation of a standing glute bridge.

This body-weight exercise targets the gluteus maximus, the largest of the gluteal muscles. It is responsible for the formation of your buttocks and helps with abduction and external rotation. A weak gluteus muscle is a contributing factor to lower back pain. Therefore, you should practice glute bridge exercises regularly to strengthen your glutes.

Superman

Superman exercises target muscles in the posterior chain, which help keep the back and legs upright. The hamstrings and glutes are responsible for lifting and extending the legs, and the posterior deltoids move the arms backward and toward the ceiling. The erector spinae and thoracic spine also play important roles in back extension. Properly performing Superman exercises will improve the mobility of these muscles and help prevent lower back pain.

Superman exercises also activate deep lumbopelvic muscles, which are important for stabilization. However, it is important to remember that you should not perform the exercises if you feel pain. If you do feel pain, stop immediately and seek medical attention or a physical therapist.

Anti-rotation core exercise

The anti-rotation core exercise is an excellent way to strengthen the lower back and core. It recruits pelvic muscles, obliques, and mid-low-back muscles, all of which play a critical role in stabilizing the spine and keeping you from moving out of alignment. This kind of exercise also improves athletic performance and protects the lower back from injury.

The basic anti-rotational movement involves lifting a leg or arm in the air and lowering it down. This exercise can be more challenging by adding a stability ball or a weight.

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