How to Have a Strong Lower Back
Even when you are not moving, your lower back is working. Your lower back supports the weight of your upper body. When you stand and sit or bend, rotate and extend at the waist, the lower back is actively supporting and protecting bodily tissue while assisting the movement. A weak lower back is easily injured and can trigger back pain. To strengthen your lower back, practice proper posture and incorporate back and core-strengthening exercises.
Instructions
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Maintain proper posture to keep your back strong and healthy. Stand up straight and divide your weight equally over your feet. Push your chest outward and your shoulders back and down. Slightly hold in your stomach. Allow your back to follow the natural curvature of your spine. Use an ergonomic chair that has sufficient back and arm support when sitting down. Sit against the back support and use a footstool to bring your thighs parallel to the floor. Avoid slouching or slumping when sitting or walking because this creates an imbalance of your ligaments and can trigger pains.
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Incorporate the Superman exercise into your back-strengthening exercise routine. Lie on your stomach on the floor with your arms stretched out in front of you. Lift your arms and legs off the floor at the same time, as high as you comfortably can. Hold the tension in your lower back for three seconds. Return to the starting position and relax your back. Avoid making a jerking motion when lifting your limbs; control the motion. Place your hands on top of each other, underneath your chin, as an easier alternative. Work your way up to complete three sets of 12 repetitions.
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Include deadlifts to strengthen your lower back. Hold dumbbells in your hands with an overhand grip, so your palms face inward. Place the dumbbells in front of your thighs. Slowly bend from the waist to lower the dumbbells downward. Keep your back and legs straight as you bend forward. Bend as deep as you comfortably can before coming back up the starting position. Gradually increase the weight of the dumbbells; start with light, easy to manage dumbbells until your back strength improves. Complete three sets of 12 repetitions.
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Perform crunches to exercise your abdominal muscles. Your abdominal muscles are part of your core muscle group and are essential to maintain a strong back. Lie on your back with your legs bend at the knees. Stack your legs directly over your hips as if you are sitting in a chair. Place your hands behind your head for support. Use your abdominal muscles to lift your head and shoulder blades off the floor. Hold the tension for three seconds before returning to the starting position. Repeat the exercise 12 times and complete three sets.
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Tips & Warnings
Consult your doctor before starting back exercises, especially if you have a history of back problems.
References
- Photo Credit Polka Dot Images/Polka Dot/Getty Images
