5 Top Lower Back Exercises To Fight Off Pain
Taylor Ryan
5 Lower Back Exercises Video
Here's a fun fact: Up to 80% of people will experience some form of lower back pain in their lives. Maybe you are already classified in this group, but if not chances are strong that you will be at some point… that is unless you work hard starting today to keep back pain at bay!
A second fun fact for today: according to the National Institute of Neurological Disorders and Stroke… exercise is thought to be the most effective treatment for back pain for a speedy recovery and strengthening back muscles.
Most pains are caused because people are just not strong and conditioned. Perhaps you sit at a desk for most of the day then get home and sit to watch the TV. This is only causing back muscle to become tight and weak… so that when you do decide to do something that may take some muscle power, you don't have it and… back pain knocks on the door!
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But then again you don't even have to do much strenuous work… some people "throw" their back out by picking up something as light as a shirt or pillow. Their problem comes not because of the heavy weight but because of the way the lift was executed.
No matter which back pain you find yourself with one thing is true… exercise can improve back pain and make it less likely to occur!
Lower back pain exercises don't require heading to the gym. There are several healthy practices that you can start doing today that will help improve and prevent back pain!
5 Lower Back Exercises
1. Back extension. This is a great exercise targeted for the lower back. If you have a stability ball then there is no need to head off to the gym. But most gyms do have a piece of equipment just for back extensions.
You can lie on your stomach on a stability ball with your feet planted firmly along the bottom of a wall for support. Bend down at the waist so your head is pointed down and slowly lift the upper body to form a straight line… be careful not to extend to far making the back arch in any way.
2. Work the abs. Sure the back is on the other side of the body but the abdominals are the support structures for a strong core and body. The lower back is part of the core! Pain decreases quickly when people build up nice core muscles that allow proper moving mechanics and posture. Try adding just 5 minutes of core training into your workouts.
3. Dead lifts. If you don't go to a gym then dumbbells work just fine. Dead lifts are a powerful total body exercise and it is important to understand proper form and practice correct execution before loading on weight.
But just like the name implies dead lifts are all about the idea of proper lifting. Lifting with the legs and not the back. Learning how to lift properly will save a ton of pain in the long run and allow you to lift heavier! Many of our weight lifting programs include dead lifts due to their overall total body workout power.
4. Superman holds. This childhood favorite is a great back stretch and exercise. Roll out of bed in the morning and do this move to get your heart pumping, your muscles stretched and your back ready for the long day ahead.
Lie on your stomach, keep legs straight and arms out over your head. Slowly raise your arms, shoulders, head and legs off the ground. Hold for 15-20 seconds and return to the floor. Repeat the move 2-3 more times.
5. Don't neglect the rest of the back. There is more to a strong lower back than you may think. Remember to work on a total body workout so that you are strong all over. Your muscles work together so when one is weak others will try and compensate. The upper back is just as important.
Work on rows, pushups, pull ups, etc. All these moves plus the 4 listed above will work together to give you a great, strong, painless back.
Also, make sure to practice good posture when sitting and standing. Slouching puts added pressure on the back that will lead to fatigue and aches later on. Remember what you mom used to say… "hold your shoulders up and stand tall!"
Start implementing these lower back techniques today to help strengthen your back and help ward off the evil of low back pain. It isn't something we have to fight with, just start taking care of yourself today so you won't find yourself stuck in the bed later!
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