13 Ways to Strengthen Your Lower Back
Your lower back supports majority of your body so muscle atrophy in the lower back region can be very problematic for you. It is quite possible for you to suffer from muscle atrophy of the lower back especially if you live a sedentary lifestyle.
Here are a few ways to help you strengthen and stretch your back.
Lower back Aerobic exercises
Walking, cycling and swimming are great ways to strengthen your back. These are low impact exercises that work on your entire back and the rest of your body as well. Cycling additionally is a good cardiovascular exercise that helps to open up your airways. The recumbent bike in your gym is the most effective for easing pain on your back.
Maintain an active lifestyle
Sitting for too long causes the atrophy of your back muscles. You should not stay seated for long periods of time. After every thirty minutes, stand and walk around. It is much better if you reduce the overall number of hours you spend seated in the first place. In an office environment, this can be magnified. Find out more about Corporate Fitness training.
Get a pedometer
Your target should be at least 10,000 steps every day. Get a pedometer that is secured to your waits to help you keep track of those steps. Before you reach 10,000 steps, you can start with smaller goals and work your way up.
Rest in child’s pose
The classic child’s pose used in yoga provides a good stable stretch for your back. It is so simple to do the child’s pose as all you need is to get on the ground on all fours, lower your hips and fold your torso over your thighs.
Use a stability ball on your lower back
Stability balls are for people who have done strengthening exercises for a while that they have become less challenging. The stability ball helps you to balance and to push your muscles to work harder.
Strengthen your core
Your lower back muscles are part of your core abdominal muscle so while you strengthen your back, it is also important to strengthen your core. Exercises like planks are good for strengthening your core. Check out the Braww Instagram page for many routines to strengthen your core.
Lunge for your lower back
Lunges are a good exercise for strengthening your back muscles. Do about 5 to 10 repetitions on every side. You only need a mat to do your lunges so you can do them on a daily basis.
Swim on the floor
You don’t have to go to a pool to swim. Your floor can act as a good swimming pool. This exercise is what you may know as the superman exercise. It is really good for your back overall.
Bridges to support your lower back
Hip bridges work to strengthen the muscles in your back and the core that support your spine while putting you at less risk for lower back pain.
Pelvis tilts work on the muscles at the base of your abdomen and those around your back. They reduce your chances of back pain.
Bird dogs are exercises that help stretch and strengthen your back overall. In addition, they help to improve your balance.
The cat-cow exercise
The cat-cow exercise improves the flexibility of your spine.
The sphinx pose, a typical yoga pose helps to increase blood flow to your lower back. This can help to heal back problems and even build your lower back muscles.
Your core is a very important part of your body. You need to take care of it.