Exercises to Strengthen the Lower Back - Inspired Spine (2024)
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March 5, 2024
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Strengthen Your Lower Back & Ward Off Unwanted Pain
Many minor aches and pains affecting your body can easily be ignored. Lower back pain, on the other hand, can get in the way of everyday activities and can even be debilitating depending on the severity.
When it comes to alleviating and preventing back pain, strengthening the back’s supportive muscles can be a great place to start. The spinal health experts at Inspired Spine are here to share a few exercises you can do at home to help strengthen your lower back and prevent lumbar discomfort.
Supine Pelvic Tilt
Pelvic tilts are an excellent exercise for strengthening the abdominal muscles, which help to support your lumbar spine and prevent lower back pain from happening. Doing pelvic tilts can also help to alleviate existing lower back pain due to the movements of the spine, helping to subtly stretch them.
Follow these steps to perform a supine pelvic tilt:
Begin in a lying position on a padded exercise met with your spine in a neutral position. Your knees should be bent with your feet hip width apart and your arms should be at your side with your palms face-down on the mat.
Pressing your lower back into the mat, slowly lift your hips toward your head.
Hold this position for about 5-10 seconds and genty lower your hips to your original position.
Repeat these steps about 10 times.
Bridge
Similar to the supine pelvic tilt, bridges can help to strengthen the abdominal muscles as well as the muscles in the lower back and hips. Adding this exercise to your fitness routine can help to improve your posture and improve chronic lower back pain. .
Follow these steps to perform the pose:
Begin in a lying position on a padded exercise met with your spine in a neutral position. Your knees should be bent with your feet hip width apart and your arms should be at your side with your palms face-down on the mat.
Pushing your lower back to the mat, tighten your abdominal muscles as well as your buttocks.
Lift your hips toward the ceiling, forming a line from your shoulder to your knees.
Be sure to engage your core muscles as if you’re pulling your belly button inward toward your spine.
Hold this position for about 30 seconds and gently lower your hips back to your original position.
Repeat these steps about 10 times.
Alternating Superman
The alternating superman exercise is another excellent choice when it comes to strengthening your abdominal muscles, removing excess tension on your lumbar spine. More specifically, this exercise helps to target the erector spinae, which wraps around your spine.
Follow these steps to perform the alternating superman exercise:
Begin by laying on your stomach on a padded mat with your arms stretched out in front of you and your legs outstretched behind you.
Raise your left arm and right leg about 5 inches off the mat at the same time, holding this position for about 5 seconds.
Repeat on the opposite arm and leg.
Repeat this sequence, alternating sides, performing 5 reps per side.
Minimally Invasive Spine Surgery in Minnesota
When it comes to aches and pains, discomfort that affects your back can be more than just an annoyance—it can negatively affect your quality of life and your independence. AtInspired Spine, our experienced and knowledgeable spinal surgeons are dedicated to relieving your chronic back pain with the least invasive treatment possible.
To schedule a free consultation with one of our spine surgeons, call(952) 225-5266today.
The plank is an excellent exercise for core stability, which includes the lower back muscles. Start in a push-up position with your forearms on the ground and elbows directly beneath your shoulders. Engage your core, keeping your body in a straight line from head to heels.
Lie on your back with your knees bent and your feet flat on the floor (A). Tighten the muscles in your belly so that your lower back pulls up, away from the floor (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (C).
Stretching and focused back and abdominal strengthening exercises are two of the best ways to ease lower back pain. Strong abdominal and hip flexor muscles help improve posture, and strong glutes help support the back while walking, standing, and sitting. Having well stretched muscles helps improve your mobility.
Walking is good, for spinal stenosis. Once your posture is changed enough the distance that you can walk will increase. If you can walk without pain with your new posture you are ready for the next step.
Walking is one of the best exercises for your entire body, and that's also true for your back. In fact, the American Academy of Orthopedic Surgeons recommends walking as part of a recovery plan from back surgery. Walking: Strengthens the trunk, core, and lumbar muscles (all of which support your spine)
Exercises like glute bridging, clamshells, quadruped, and squats are key components of a good low back exercise routine. Hip flexor and hamstring flexibility play a role in reducing strain on the low back as well. Know the difference between “pain” and “strain”.
The Multifidus muscles – the deep protectors of your spine
The multifidus muscles are more important when it comes to lower back pain. In fact this group of muscles are the deepest layer of muscles, and like iliopsoas, attach directly into the spinal column – into the back of the vertebrae.
To avoid this problem and the lower back pain it causes, squats are one of the most recommended back exercises at home. Squats are simply stretches for lower back pain that can greatly improve the flexibility to ensure that you can lift objects properly and save your lower back from bearing the total burden.
A sedentary lifestyle can weaken the muscles in the back and other areas of the body. The lower back may attempt to compensate for this weakness, which can cause painful muscle spasms. Sitting for long periods can cause muscle spasms because of muscle weakness and inflammation.
Introduction: My name is Velia Krajcik, I am a handsome, clean, lucky, gleaming, magnificent, proud, glorious person who loves writing and wants to share my knowledge and understanding with you.
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