Exercises to help  Strengthen Your Lower Back

 Exercises to help  Strengthen Your Lower Back

 

The back supports the entire body, but thanks in part to desk jobs and evenings in front of the television, UK adults have some of the worst back health across the globe.  To combat the poor support offered by sofas and armchairs, and the slouching we all do at our desks, lower back exercises are needed.  The good news is that exercising the lower back is something that can be done at home, and does not need expensive equipment.  Here are some of the best exercises to strengthen your lower back.

 

Pelvic Tilt

 

The pelvis is the support structure for the very bottom of the back, and strengthening the muscles in this area will benefit the whole back.

 

Lay on your back on the floor, using a mat to support you.  Draw your knees up so that the soles of your feet are flat on the floor.  Keep your knees and feet about hip distance apart.  Place your hands on the floor resting by your sides.  Tilt the pelvis so that the lower back pushes towards the floor and hold for about 10 seconds, then tilt the pelvis towards the ceiling for about 10 seconds.  Repeat the cycle ten times and then relax.  Make sure you breathe slowly and regularly, do not hold your breath for the count of ten!

 

The Bridge

 

After you have rested, return to the same starting position as the pelvic tilt. This time you are going to try and lift your bottom clear off the floor.  Aiming to create a triangle shape, from your shoulders on the floor to the tops of your knees, and down to your feet.  There should be a gap under your bottom area, which is where the exercise name the bridge comes from.  Again aim to hold the pose for about 10 seconds then release.  Repeat ten times and rest.

 

Supermans

 

Roll over onto your stomach and lay completely flat on the floor with your arms extended past your head.  When you are ready, lift both feet towards the ceiling and at the same time lift both arms towards the ceiling, looking a bit like Superman in flight! To vary the exercise, while you are getting used to it, use the left arm with the right leg and leave the other arm and leg on the floor, then change over.  Repeat evenly up to 20 times and relax.

 

The Plank

 

The most dreaded exercise in floor work! But you cannot argue with the benefits.  The plank helps you strengthen the core muscles which in turn contribute to supporting the lower back so is just as important.  Remaining on your stomach, push your upper body up, so that you are resting on your lower arms only.  Hold your own hands to create a triangle with your lower arms and make sure you keep the upper arm directly under the shoulder.  Now, tuck your toes under and push up onto your feet.  Keep your body in the straightest line possible and do not allow your bottom to stick up.  Your body should be supported on the toes and lower arms.  Hold for as long as possible working up to 30 seconds.



26 thoughts on “ Exercises to help  Strengthen Your Lower Back”

  • Pretty great post. I simply stumbled upon your weblog and wished to mention that I’ve truly enjoyed browsing your blog posts. After all I will be subscribing in your feed and I’m hoping you write again soon!

  • Thanx for the effort, keep up the good work Great work, I am going to start a small Blog Engine course work using your site I hope you enjoy blogging with the popular BlogEngine.net.Thethoughts you express are really awesome. Hope you will right some more posts.

  • Its such as you learn my thoughts! You appear to know
    so much about this, such as you wrote the e book in it or something.

    I feel that you could do with some percent to pressure the message house a bit, but instead of that, this is excellent blog.
    An excellent read. I’ll certainly be back.

  • I loved as much as you’ll receive carried out right here. The sketch is tasteful, your authored material stylish.
    nonetheless, you command get got an shakiness over that you wish be delivering the following.
    unwell unquestionably come further formerly again as exactly the same nearly very often inside case
    you shield this hike.

  • hi!,I like your writing so a lot! percentage we
    keep in touch extra approximately your article on AOL?
    I require an expert in this area to resolve my problem. May be that’s
    you! Having a look ahead to look you.

  • Hi there! I understand this is somewhat off-topic but I had to ask.

    Does operating a well-established website such as yours require
    a massive amount work? I’m completely new to running a blog
    however I do write in my journal daily. I’d like to start a blog so I will be able to share my experience and views online.
    Please let me know if you have any ideas or tips for new aspiring blog
    owners. Appreciate it!

  • It’s a shame you don’t have a donate button! I’d certainly donate to this
    brilliant blog! I suppose for now i’ll settle for bookmarking and adding your RSS feed to my Google account.
    I look forward to brand new updates and will share this website with my Facebook group.
    Chat soon!

  • This is a very good tip especially to those fresh to the blogosphere.
    Brief but very accurate info… Thanks for sharing this one.
    A must read article!

  • Spot on with this write-up, I seriously believe this website needs
    a lot more attention. I’ll probably be back again to read through more,
    thanks for the advice!

  • This is very interesting, You are a very professional
    blogger. I’ve joined your rss feed and sit up for looking for more
    of your magnificent post. Also, I have shared your web site in my social networks

  • I loved as much as you’ll receive carried out right here.
    The sketch is attractive, your authored material stylish.
    nonetheless, you command get got an edginess over that you wish be delivering
    the following. unwell unquestionably come more formerly again since
    exactly the same nearly very often inside case you shield this increase.

  • Its like you learn my thoughts! You seem to know so much
    approximately this, such as you wrote the ebook in it or
    something. I think that you can do with a few p.c.
    to drive the message house a little bit, but other than that,
    this is wonderful blog. An excellent read. I’ll certainly
    be back.

  • Wow that was odd. I just wrote an very long comment but after I clicked submit
    my comment didn’t show up. Grrrr… well I’m not writing all that over
    again. Regardless, just wanted to say superb blog!

  • Greetings from California! I’m bored at work so I decided to check out your site on my
    iphone during lunch break. I really like the info you provide here and can’t wait to
    take a look when I get home. I’m shocked at how quick your blog loaded on my cell
    phone .. I’m not even using WIFI, just 3G .. Anyways, very good
    site!

  • Hello! Someone in my Facebook group shared this website with us so
    I came to look it over. I’m definitely loving
    the information. I’m book-marking and will be tweeting this to my followers!
    Exceptional blog and superb design and style.

  • I just want to mention I’m new to blogging and site-building and absolutely liked this web page. Likely I’m likely to bookmark your site . You absolutely have remarkable article content. Thank you for revealing your webpage.

Leave a Reply

Your email address will not be published.