Strengthening your lower back might not be on your priority list right now—it’s easy to obsess over toned arms, abs, and glutes—but don’t forget that a strong lower back can prevent or relieve many common types of back pain.
According to HealthLink BC, “10 minutes of stretching and strengthening exercises each day can condition the muscles of the back… and may relieve low back pain.”
What Kind of Back Pain?
If you suffer from lower-back pain and aren’t sure what type of exercises to perform, ask yourself if your back pain is lessened when you sit down, or when you stand and walk. If the former is true, you will likely benefit from extension exercises. If the latter is true, then flexion exercises might be of more help. If you don’t regularly experience lower-back pain, there’s no need to worry—any strengthening exercises should be suitable, when performed correctly.
Back Extension
To perform a back extension, lie on the floor on your stomach. Place your hands at your sides and slowly raise your shoulders approximately five inches from the floor, while contracting the muscles of your lower back. Keep your neck straight and your lower body relaxed. Hold this pose for one second before slowly lowering back down. When done correctly, you should feel this exercise equally on both sides of your back. Try to do two or three sets of 15 to 20 repetitions.
Pelvic Tilt – Flexion Exercise
A suitable flexion exercise is the pelvic tilt. This exercise also strengthens the lower abdominal muscles, which—combined with back and leg muscles—prevent lower back pain by helping to support the spine. To perform a pelvic tilt, lie on the floor on your back. Bend your knees while keeping both feet flat on the ground. By flexing your lower abdominal muscles and squeezing your gluteal muscles, your pelvis will tilt upwards. Hold this pose for five seconds and remember to keep your lower back on the ground. Try to do two or three sets of 10 to 20 repetitions.
Help the Hamstrings
Weak lower back muscles are often accompanied by tight hamstring muscles. To stretch these muscles, begin by lying on your back. Place a towel around the bottom of one foot—like a stirrup—while holding the ends of the towel in your hands. Pull the towel while raising your straightened leg towards the ceiling, keeping the opposite leg flat on the ground. Do not twist your hips. Hold this pose for approximately 30 seconds. Try to gradually increase your flexibility so you can raise your leg to a 90-degree angle.
And of Course…
Keep in mind that an active lifestyle and healthy diet are both essential for healthy muscles. The best way to keep your lower back strong is to regularly stretch your muscles, get aerobic exercise, and eat a balanced diet.
Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit karprehab.com!