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6 Lower Back Exercises

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Lower back exercises can be used to strengthen and improve the health of your back. This will improve your posture, reduce pain and minimize the wear and tear on your joints. Back pain can be debilitating, which is why you need to sort it out as quickly as possible. These exercises will start to help you the moment you use them. They'll strengthen your core muscles, which will align your body and make pain a thing of the past.

1. Squats

If you have an exercise ball, you can use it to do squats. To do this, put the exercise ball in the small of your back and rest it against a hard surface, such as a wall. Slowly start to bend your knees and raise your hands. Hold the position and then straighten your knees again. This exercise should be repeated 10 times.

2. Squatting Without a Ball

If you don't have an exercise ball, you can still do a variation of the squatting exercise. To do this stand with your back flat against a wall. Bend your knees and slide slightly down the wall. Hold the position and then stand up again. Repeat this 10 times.

3. Back Flex

The back flex will stretch the muscles in your lower back. This exercise is ideal, because you don't need any equipment. Lie on your stomach on the floor. Then arch your back and legs upwards. Hold for five seconds and repeat at least 10 times.

4. Knee to Chest

This is another very simple exercise which can help to remove many problems with your back. To do this, lie on the floor on your back. Then slowly bend your knees and pull them in towards your chest. This will arch your back and work the muscles. Hold your knees in position while you count to five and then relax. Once you have mastered this, you can vary it by raising one knee at a time and pulling it in towards your chest.

5. Chair Squat

This exercise will only require a chair. Rest your arms on a chair and then bend your knees to slightly lower yourself toward the floor. Then straighten your legs and repeat the exercise several times.

6. Pelvic Thrust

One very simple exercise is the pelvic thrust. This can help to improve the health of your back muscles. Lie down with your back flat against the floor. Then put your feet flat on the floor and bend your knees. Push down on the floor with your feet to push your pelvis off the floor. Repeat this exercise at least 20 times.

By performing these lower back exercises, it should be possible to reduce the chance of suffering from lower back pain.

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