Get Strong Lower Back In Just Few Step

Get Strong Lower Back In Just Few Step

Exercise to strengthen the lower back can help relieve and prevent low back pain. It can also strengthen the stomach, leg and arm muscles and make you strong.

 

According to the researchers, exercise also increases blood flow in the lower back, which can reduce stiffness and speed up the healing process.

 

Here's how to do 10 exercises that strengthen the lower back and can help people manage low back pain:

1. bridges

bridges exercise

People engage this muscle when they move their hips, particularly when they bend over to squat.

 

Gluteus maximum is most important muscles in the body and keeping it strong can help support the lower back.

 

To make a bridge:

 

  1. ·       Lie on the floor and bend your knees, resting your feet on the floor at hip width.
  2. ·       Press your feet on the floor, keeping your arms to the sides.
  3. ·       Lift your buttocks off the floor until your body forms a straight line from the shoulders to the knees.
  4. ·       Squeeze your buttocks with your shoulders remaining on the floor.
  5. ·       Lower your buttocks to the floor and rest for a few seconds.
  6. ·       Repeat 20 times and then rest for 1 minute.
  7. ·       Do 3 sets of 20 reps.

2. Knee to chest stretches

Knee to chest stretches

Doing a knee-to-chest stretch can help stretch the lower back, relieving tension and pain.

 

To perform knee-to-chest stretch:

 

  1. ·       Lie on your back on the floor.
  2. ·       Bend your knees, keeping one feet flat on the floor.
  3. ·       Use both hands to pull one knee across the chest.
  4. ·       Hold your knee against your chest for 5 seconds, keeping your abs tight and pushing your spine to the ground.
  5. ·       Go back to the starting position.
  6. ·       Repeat with the opposite leg.
  7. ·       Repeat for each leg 2–3 times twice a day.    

3. Rotational stretches of the lower back

Rotational stretches of the lower back

Rotational stretching of the lower back can help relieve tension in the lower back and trunk. It also works the core muscles gently to improve stability.

 

To perform the lumbar rotational tract:

 

  1. ·       Lie on the floor with your knees bent and your feet flat on the ground.
  2. ·       With your shoulders firmly on the ground, gently roll both knees bent to one side.
  3. ·       Hold for 5-10 seconds.
  4. ·       Return to the starting position.
  5. ·       Gently roll your bent knees to the opposite side, hold, then return to the starting position.
  6. ·       Repeat 10 times on each side twice a day

4. Raise the side leg

Raise the side leg

Lateral side leg lifters act on the muscles of the hip abductor. These muscles support the pelvis and can help reduce stress on the back.

 

To perform lateral raises of lying legs:

 

  1. ·       Lie on your side with your legs together.
  2. ·       Keep the lower leg slightly bent.
  3. ·       Draw the navel on the spine to engage the core muscles.
  4. ·       Lift the upper leg approximately 18 inches, keeping it straight and extended.
  5. ·       Hold for 2 seconds.
  6. ·       Repeat 10 times.
  7. ·       Turn to the other side of the body and repeat, lifting the other leg.
  8. ·       Do 3 sets on each side.

 

5. The cat stretches out

 

The cat stretches out

Stretching the cat can help stretch the back, strengthen it and relieve tension in the muscles.

 

To perform the cat stretch:

 

  1. ·       Get on your hands and knees with your knees spread wide at your hips.
  2. ·       Arch your back, pulling your navel towards your spine.
  3. ·       Slowly relax your muscles and let your abdomen sink to the floor.
  4. ·       Go back to the starting position.
  5. ·       Repeat 3-5 times twice a day.

6. Superman

Superman

A person needs strong back extenders to maintain good posture. These muscles run along both sides of the spine.

 

Weak back extenders can reduce spinal and pelvic support, but doing an exercise called "Superman" can help.

 

To make a Superman:

 

  1. ·       Lie on your stomach on the floor and stretch both arms in front of your body, keeping your legs flat on the floor.
  2. ·       Raise your hands and feet, aiming to create a space of about 6 inches between them and the floor.
  3. ·       Try pulling the navel, lifting it off the floor to engage the core muscles.
  4. ·       Keep your head straight and look at the floor to avoid neck injuries.
  5. ·       Stretch your hands and feet as far away as possible.
  6. ·       Hold for 2 seconds.
  7. ·       Go back to the starting position.
  8. ·       Repeat 20 times.


Get Strong Lower Back In Just Few Step Get Strong Lower Back In Just Few Step Reviewed by GAURAV YADAV on July 20, 2020 Rating: 5

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