Below are a few ways to strengthen the lower back:
- Exercise regularly and keep the back and abdominal (belly) muscles strong.
- Do not sit for long. You can take short breaks to walk around after every 30-40 minutes of sitting.
- Another way to give the lower back a boost is to learn how to stretch it.
- A great technique for strengthening the back is to get regular chiropractic care. Often, the vertebrae (the backbone or bones of the spine) get a bit out of alignment. When this happens, it can cause pain, stiffness, and other negative side effects. A chiropractor may be able to align those misalignments, getting rid of the negative symptoms and strengthening the back’s natural functions.
- Last but most effective would be physical therapy programs.
It allows releasing the tension in the back. Performing either of the following stretches daily can improve the range of motion in your back, strengthening the muscles in your lower back.
- Cat-cow combo: To perform this, get on your hands and knees with your back parallel to the ground. Then, arch your back upward (think of a cat stretching) and dip your back downward (think of a cow’s natural swaying back). Hold each position for a few seconds and then switch.
- Cobra stretch: To perform this, lie flat on your stomach. Then, slowly push your head and chest toward the sky, keeping your palms on the ground in line with your shoulders, and without lifting your pelvis off the floor.
To build the muscles in the lower back, buy hand weights and look up exercises that are specifically targeted at the back muscles. Once you master the moves, add weight to keep it challenging. It can also be helpful to strengthen the core. When the core is strong, it takes strain and pressure from the back. To build the core, perform exercises, such as crunches, leg lifts, planks, and sit-ups. Common exercises may include:
Bottom to heel:
- Kneel on all fours while trying to keep your back and neck straight but don't lock your elbows. Slowly move your bottom backward to meet your heels.
- Hold the stretch for a deep breath and return to the starting position. Repeat 10 times.
Cat and dog:
- Kneel on all fours and arch your back upward while dropping your chin to your chest.
- Then, drop your stomach and lift your head, tilting your pelvis as you do so. Repeat 10 times.
- Sit back on your heels with your arms stretched forward and palms down.
- Work your hands as far away from you as you can, using your fingers to pull your hands along. Now take a deep breath in and out.
- Bridges are excellent in strengthening your lower back. To do this, lie on your back and keep your arms by the sides.
- With the help of your arms, raise the lower part of your body and ensure that it is in a straight line from the shoulders to the knees.
- Hold this for some time then resume your original position.
- Repeat this about 15 times in a minute.
- Lie face down on an exercise mat with your toes pointed down and your forehead on the floor.
- Keep your gaze at a neutral position.
- Bring your arms straight out in front of you with your palms on the floor.
- Engaging your back, glutes, and hamstrings, lift your hands and feet a few inch off the ground.
- Repeat 10 times, holding the position for 3-5 seconds each time.
- As you lift your arms and legs from the floor, be sure to pull your shoulders down and back.
- Inhale as you lift your body and exhale as you lower it.
Health Solutions From Our Sponsors
Top How Do You Strengthen Your Lower Back? Related Articles
How to Build a Better ButtWant a rear view that kicks butt? Discover the right exercises, cardio, and style choices that can help in the quest for the perfect butt.
Common Medical Abbreviations & Terms
Doctors, pharmacists, and other health-care professionals use abbreviations, acronyms, and other terminology for instructions and information in regard to a patient's health condition, prescription drugs they are to take, or medical procedures that have been ordered. There is no approved this list of common medical abbreviations, acronyms, and terminology used by doctors and other health- care professionals. You can use this list of medical abbreviations and acronyms written by our doctors the next time you can't understand what is on your prescription package, blood test results, or medical procedure orders. Examples include:
- ANED: Alive no evidence of disease. The patient arrived in the ER alive with no evidence of disease.
- ARF: Acute renal (kidney) failure
- cap: Capsule.
- CPAP: Continuous positive airway pressure. A treatment for sleep apnea.
- DJD: Degenerative joint disease. Another term for osteoarthritis.
- DM: Diabetes mellitus. Type 1 and type 2 diabetes
- HA: Headache
- IBD: Inflammatory bowel disease. A name for two disorders of the gastrointestinal (BI) tract, Crohn's disease and ulcerative colitis
- JT: Joint
- N/V: Nausea or vomiting.
- p.o.: By mouth. From the Latin terminology per os.
- q.i.d.: Four times daily. As in taking a medicine four times daily.
- RA: Rheumatoid arthritis
- SOB: Shortness of breath.
- T: Temperature. Temperature is recorded as part of the physical examination. It is one of the "vital signs."
What Are the Best Exercises for Back Pain?When you are experiencing back pain, you may want to rest, but being active is good for the back. Exercising can strengthen the muscles of the back and those that support posture, as well as improve overall body health. Strengthening the muscles provides support to the spine and slowly reduces back pain.
What Is the Best Exercise for Back Pain?We are often a bit negligent toward our back while doing chores or physical exercise. While the causes for back pain may vary, regular exercise and maintaining a healthy weight are crucial for keeping the back healthy.