Zainab Ilyas

· 04 Dec 2021

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Exercise for strengthen back

Lower back strengthening exercises can help relieve and prevent lower back discomfort. It can also help to strengthen the muscles of the core, legs, and arms.

Exercise also boosts blood flow to the lower back region, which may help to alleviate stiffness and speed up the healing process, according to researchers.

We'll show you how to execute ten exercises that can help you strengthen your lower back and manage your lower back pain:

1. Bridges

The gluteus maximus, or huge muscle in the buttocks, is worked by bridges. While people flex their hips, especially when bending into a squat, this muscle is activated.

To build a bridge, follow these steps:

 Lie down on the ground with your knees bent and your feet flat on the floor, hip-width apart.

Keep the arms by the sides and press the feet against the floor.

Raise your buttocks off the floor until your body is in a straight line from your shoulders to your knees.

Squeeze the buttocks while keeping the shoulders on the floor.

Rest for a few seconds after lowering the buttocks to the ground.

 After 15 repetitions, take a one-minute break.

 Do three sets of 15 reps.

The gluteus maximus is a key muscle in the body, and maintaining it strong can assist support the lower back.


2. Knee-to-chest stretches

A knee-to-chest stretch can help lengthen the lower back and relieve discomfort and stress.

To do the knee-to-chest stretch, follow these steps:

On the floor, lie on your back.

Keep both feet flat on the floor while bending the knees.

Pull one knee in toward the chest with both hands.

Keep the abdominals tight and the spine pressed into the floor for 5 seconds while holding the knee against the chest.

Return to your original starting position.

Replace the other leg and repeat the process.

2–3 times a day, repeat with each leg.


3. Lower back rotational stretches

The rotating stretch for the lower back and trunk can assist release tension in the lower back and trunk. It also improves stability by gradually working the core muscles.

To do a lower back rotational stretch, follow these steps:

With your knees bent and your feet flat on the ground, lie back on the floor.

Gently move both bent legs to one side while keeping the shoulders firmly on the floor.

For 5–10 seconds, stay in this position.

Return to your original starting position.

Return to the beginning position by gently rolling the bent knees to the opposite side, holding, and then returning to the starting position.

Twice a day, repeat 2–3 times on each side.

4. Draw-in maneuvers

The transversus abdominis is worked via the draw-in movement. This muscle stabilizes the spine and lower back area and is found on the front and side of the abdomen.

To accomplish the draw-in motion, follow these steps:

Lie back on the floor with your knees bent and your feet flat, arms by your sides.

Take a big breath in.

Pull the bellybutton toward the spine while breathing out, tightening the abdominal muscles and maintaining the hips motionless.

For a total of 5 seconds, stay in this posture.

Rep 5 times more.


5. Pelvic tilts

The pelvic tilt exercise helps to stretch and relax stiff back muscles.

 To do this lower back flexibility exercise, follow these steps:

Lie back on the floor with your knees bent and your feet flat, arms by your sides.

Arc your lower back gently and push your tummy out.

Hold for 5 seconds before letting go.

Pull the bellybutton in toward the floor and flatten the back.

 Hold for 5 seconds before letting go.

 Increase the number of repetitions each day until you reach 30.


6. Lying lateral leg lifts

The hip abductor muscles are worked with lying lateral leg raises. These muscles serve to stabilize the pelvis and relieve back discomfort.

These muscles are important to keep strong because they assist a person maintain balance and can impact mobility.

To do laying lateral leg raises, follow these steps:

Lie down on one side with your legs crossed.

Maintain a small bend in the lower leg.

To activate the core muscles, draw the bellybutton into the spine.

Raise the upper leg 18 inches above the ground, maintaining it straight and stretched.

Hold the position for a total of two seconds.

Rep 10 times more.

Repeat on the other side of the body, elevating the opposite leg.

On each side, do three sets.


7. Cat stretches

The cat stretch can help extend the back, strengthen it, and relieve muscular stress.

To do the cat stretch, follow these steps:

 Kneel with your knees hip-width apart on your hands and knees.

Pull the bellybutton up toward the spine as you arch your back.

 Allow the muscles to slowly relax and the abdomen to fall toward the floor.

 Return to your original starting position.

 3–5 times a day, twice a day

8. Superman's

To maintain excellent posture, one requires powerful back extensors. These muscles run parallel to the spine on both sides.

Weak back extensors can compromise spinal and pelvic support, but a "Superman" exercise can assist.

To do a Superman act, follow these steps:

 Lie face down on the ground with your arms spread out in front of you and your legs stretched out and flat on the ground.

 Raise both hands and feet to a height of about 6 inches above the floor.

To stimulate the core muscles, try pulling in the bellybutton and elevating it off the floor.

To avoid neck injury, keep your head straight and your gaze on the ground.

 Extend the hands and feet as far as they will go.

Hold the position for a total of two seconds.

Return to your original starting position.

Rep 10 times more.


9. Seated lower back rotational stretches

The sitting lower back rotational stretch relieves discomfort while also strengthening the lower back and training the core muscles.

To do a sitting lower back rotational stretch, follow these steps:

Place your feet flat on the floor and sit on a stool or chair with no arms.

Twist to the right from your core, maintaining your hips square and your spine tall.

To support the stretch, place the hands behind the head or on the right knee with the left hand.

Hold the position for a total of ten seconds.

Carry on with the exercise on the left side.

3–5 times on each side, twice a day.


10. Partial curls

Abdominal muscles that are strong serve an important function in supporting the spine and keeping the hips aligned.

Abdominal weakness can lead to a lack of core strength and stability, which can lead to lower back discomfort. Curls and partial curls aid in the development of a strong core.


To do partial curls, follow these steps:

Bend your knees while lying back on the floor, keeping your feet level and hip-width apart.

 Cross your arms across your chest.

Take a big breath in.

Pull in the stomach as you exhale to activate the abdominal muscles.

Raising the head and shoulders 2 inches off the ground while maintaining the neck in line with the spine is a good way to start.

Return to the starting location after 5 seconds.

Rep the workout ten times more.

Make three sets.

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