The Best Way to Strengthen the Lower Back

The best way to strengthen the back is through a healthy lifestyle.

Back pain is one of the most common ailments.The National Institutes of Health report that in a given three-month period, about one-fourth of adults experience back pain. Various factors contribute to back pain, but a number of things can increase risk: advancing age, sedentary lifestyle, poor diet, heredity and occupational hazards. For the prevention and elimination of lower back pain, certain steps and exercises minimize back problems and strengthen core muscles.

Instructions

1. Sit up straight and don't slouch. Good posture contributes to good back health. Poor posture places strain on your back and spine's natural curves and tires your muscles. Use a chair that supports your back, and while standing, try to rest one foot on a box.

2. Build core stomach and back muscles by regularly doing core-strengthening exercises such as yoga or pilates that target these areas. Strong core muscles support the lower back, stave off back pain and maintain good posture.

3. Lead an active lifestyle. According to the Mayo Clinic, being physically fit is the best thing you can do to keep your back healthy. Unhealthy weight adds stress to your back and frame. Swimming, walking and bicycling are excellent exercises to keep your body, mind and back healthy.

4. Work several core muscles simultaneously by doing bridge exercises: lie on your back with your knees bent and feet flat on the floor, tighten your abdominal muscles, raise your hips off the floor until they are aligned with the knees and shoulders and hold for three breaths. Work up to 15 to 20 repetitions.

5. Do proper abdominal crunches to strengthen your back. Lie on your back and place your feet on a wall so that your knees are at 90-degree angle. Cross your arms across your chest, tighten your abdominal muscles, raise your head and shoulders off the floor and hold for three breaths. Build to 15 to 20 repetitions.

6. Avoid exercises that strain the lower back such as sit ups with legs outstretched, hip twists, lying on your stomach and lifting both legs, hurdler's stretches and any exercise that involves jumping or bouncing.

Tips & Warnings

• Consult your doctor before beginning any exercise regimen.

• If back pain persists, consult your doctor to determine whether there is a more serious cause of the pain.

References

• National Institutes of Heatlh: Handout on Health, Back Pain
• Mayo Clinic: How to Avoid Injuries

Resources

• University of Michigan: Low Back Pain Exercises
• Mayo Clinic: Slide show: Core exercises