Stop wincing due to backache, and learn these 5 exercises to strengthen your lower back
By NCVC Staff | Published on Sep 25, 2023
Suffering from lower back pain is the worst as it hinders your daily activities. You can’t walk without wincing, can’t bend and can’t even sit without feeling any kind of discomfort. Let’s find out how we can strengthen our lower back to get relief from the pain.
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It is important to have a strong lower back as that gives structure to your body and aids your each and every movement. These days many people are suffering from back problems because of an inactive lifestyle or because of their desk jobs where they end up sitting for long hours in an incorrect posture.
So, here are 5 exercises that can help you strengthen your lower back and help you walk the talk and get things done without any interruptions.
Here’s how to strengthen your lower back with 5 exercises
1. Abdominal Drawing-in Maneuver (ADIM)
This is a common physiotherapy exercise for spine patients. It helps in strengthening your core and spinal area as well. Overall strengthening of muscles in this area gives you a strong lower back.
To perform this exercise you need to lie down on your back with your knees bent and feet flat on the floor. You need to suck in your stomach as deep as you can without holding your breath. Keep breathing lightly and hold that position for 2 seconds and slowly increase to 8 seconds. Do 30 repetitions of this exercise.
The bridge exercise focuses on strengthening your glute muscles, hamstrings and lower back. This exercise can be a saviour for the people with lower back pain. It focuses on the lower back area and strengthens the muscles present there.
For this exercise, you need to lie down on your back in a way that your knees are bent and your feet are flat on the ground. Put your arms beside your body and use them to lift your hips and back in the air. Hold this position for at least 5 seconds and repeat.
Stretching your body works up your muscles and helps them lose the stiffness which usually is the reason for lower back pain. Stretching exercises like knee-to-chest stretch, pelvic tilt, spinal twist, etc. are all good ways to strengthen your lower back.
4. Side plank
Strengthening your core directly helps in strengthening your back as the core as connected to the upper and lower back muscles. And what better way to strengthen your core than a plank!
To perform a side plank lie down on your side by taking support of your elbow. Make sure your elbow is at a 90 degree angle with your shoulder. Keep your knees bent at the ground and lift your hips in the air. You can stretch your other arm up towards the ceiling. Hold this position for 10 seconds and repeat on the other side.
5. Cat Cow Pose
Cat Cow Pose, also known as Marjaiasana, is a yoga pose that helps in strengthening your lower back. Spine is the foundation of our body and this pose helps in bringing flexibility to it.
To perform this pose you need to get on all fours. Gently suck in your stomach and lift up your back while looking down and then arch your back downwards while looking up. Repeat this exercise in succession.