If you suffer from back pain, doing a variety of back strengthening exercises will likely reduce it considerably over time. Most of the pain associated with the lower back is due to injury or pressure exerted on the lower spine, and the load of pressure is normally divided between the spine itself and the surrounding muscles. By building up the muscles of the lower back, you can help offset some of that load and therefore reduce your pain.
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Difficulty:
Moderately Easy
Instructions
1
Warm up first. This is as true of back strengthening exercises as it is for any other. Take a 10-minute walk or bike ride to get your blood flowing and loosen up your muscles before you continue. This will help you avoid strain and injury during your workout.
2
Do a hip bridge. Lie flat on your back and relax with your knees bent and your feet flat on the floor. Tighten your buttocks and slowly lift your hips. What you want to do is create a straight line between your shoulders and your knees. Hold the position for three seconds, then slowly lower back down. Repeat this back strengthening exercise eight to 10 times.
3
Do wall squats. Many people may remember this from physical education classes in school. Face away from the wall, standing at a distance of about 18 inches. Lean back against the wall and slowly lower yourself into a squatting position. Lower yourself as far as you can go, then hold for eight seconds before rising up again. Repeat 10 times.
4
Do crunches. Everyone is familiar with crunches. As with the hip bridge, lie flat on your back with your knees bent and the bottoms of your feet flat on the floor. Fold your hands behind your head to support your neck and head, but not to lift them. Tighten your abs and slowly raise your head and shoulders about 6 inches off the ground. Hold for five seconds, then return to rest. Repeat this back strengthening exercise ten times.
Tips & Warnings
Before making any major lifestyle change or beginning any new activity, back strengthening exercises or otherwise, consult your doctor first.
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