Buzz
The spine in the lower back bears much of the body's weight. Around 80% of adults will experience back pain at some point in their lives. Muscle atrophy due to lack of movement can occur, particularly when working in an office environment or leading a mostly sedentary lifestyle. To improve lower back health, it’s important to engage in a regular exercise program that includes strength-building exercises with stretching motions and activities that benefit cardiovascular health.
Steps
Strengthening Exercises for the Lower Back
Hip Lifts. The hip lift exercise helps develop the muscles in the lower back and core, which support the spine and reduce the risk of lower back pain. To perform this move, lie on your back with your knees bent and feet flat on the floor, similar to performing the pelvic tilt position.
- Lift your hips, keeping your knees bent, and engage your core. Pause when your hips are level with your knees, so your body forms a straight line (or a bridge shape) from your knees to your shoulders.
- Hold the position for 5-10 seconds, take a deep breath, then lower your body back to the floor. Repeat this move for 10 reps.
Floor Swimming Exercise. This exercise is also known as the Superman. You’ll lie face down on the floor with your legs extended behind you and your arms stretched out in front of your head.
- If you’re lying on your back, simply flip over. Extend your arms over your head and stretch your legs behind you.
- Lift both legs a few centimeters off the ground and alternate kicking your legs. You can also lift your left leg and right arm at the same time, then lower them and lift your right leg with your left arm.
- Perform this exercise for 10-20 reps.
Pelvic Tilt Exercise. The pelvic tilt helps develop the lower abdominal muscles and those around the lower back. Engage this muscle to strengthen it, preventing lower back issues.
- Press the small of your back down to the floor and hold for 5-10 seconds, taking deep breaths, then release. Repeat this move for 10 reps.
- To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Keep your legs apart, aligned with your hips.
Bird Dog Exercise. The bird dog exercise helps stretch and strengthen the lower back while improving balance. Begin in a tabletop position with your knees directly under your hips and your wrists under your shoulders.
- Extend your left arm forward and your right leg backward, creating a straight line from your fingertips to your heel. Keep your back flat and hold for 2-3 seconds, then return to the tabletop position and repeat with the opposite arm and leg.
- Perform this exercise for 10-20 reps on each side. Keep your back flat and stationary, making sure not to lift your hand or foot higher than your back.
Step Lunge Exercise. When done correctly, the step lunge is a great exercise for strengthening the lower back. Start in a standing position with your feet about hip-width apart. You’ll need a few meters of clear space in front of you to perform this movement.
- Step forward with your right foot, lowering your left knee down. Your body should form a straight line from the top of your head to your left knee—do not lean forward over your right foot. Bend your right knee to a 90-degree angle, with the knee aligned directly over the ankle and your thigh parallel to the floor.
- Hold this position for a few seconds, then return to the starting position and repeat with your left foot forward. Perform 5-10 reps on each leg.
Core Strengthening with Plank Exercise. Since the lower back muscles are part of your core muscles, you can’t improve your lower back health without strengthening your core.
- Start in a prone position with your legs extended behind you. Lift your body onto your hands and toes, so your body forms a straight line from your head to your heels.
- If you’re new to planking, you can modify this exercise by supporting your body on your knees and elbows, or on your toes with your elbows, so your body is supported by your forearms rather than your wrists.
- The side plank position works both the core and oblique muscles. Support yourself on one forearm, stacking your feet on top of each other. Ensure your elbow is directly under your shoulder.
Enhance difficulty with a balance ball. As you become more familiar with these back exercises, they will gradually get easier. Introducing a balance ball will add an element of balance, forcing your muscles to work harder.
- For instance, placing your feet on the ball during a hip raise will make the pose significantly more challenging and harder to maintain.
Lower back stretch
Warm up with the cow-cat pose. This yoga pose involves alternating between the cow and cat poses while syncing movements with your breath. Regular practice of this will improve spinal flexibility.
- Start in the cow pose with a flat back. Place your wrists directly under your shoulders, and your knees should align with your hips.
- On an inhale, lower your belly toward the floor and lift your chest and pelvis, arching your back like a cow.
- As you exhale, round your back upward, tucking your tailbone and pressing your chin to your chest. Repeat this movement for 10-20 breaths, inhaling deeply through your nose and exhaling slowly through your mouth.
Boost circulation with the sphinx pose. The sphinx pose encourages better blood flow to the lower back, helping to alleviate lower back issues and strengthen muscles. Begin by lying on your stomach with your legs extended behind you.
- Lift your body onto your forearms, keeping your elbows directly beneath your shoulders. Press your feet and palms into the floor, and push your pelvis forward until you feel your lower back engaging.
- Hold this position for 1-3 minutes, breathing deeply through your nose and exhaling through your mouth.
Stretch hamstrings with the downward-facing dog pose. This classic yoga pose stretches the entire body, while also helping to calm and center your mind. Focusing on hamstring flexibility can greatly enhance lower back health.
- Start in a tabletop position, with your knees directly beneath your hips. Your wrists should be slightly ahead of your shoulders or directly under them. Connect with your breath, inhaling deeply through your nose and exhaling through your mouth.
- On an exhale, raise your hips toward the ceiling, extending your arms forward until your body forms an inverted 'V'. Draw your shoulders back and relax your neck.
- As you inhale, imagine lifting your hips even higher, shifting the weight onto your arms and away from your wrists. On the next exhale, focus on your legs, pressing your heels down to stretch your hamstrings. Hold for 10-20 breaths, then return to the tabletop position.
Perform knee rotations. Knee rotations are an excellent way to stretch and strengthen the entire core and lower back. The rotating motion also helps to release tension and strengthen the spine. Begin by lying on your back with your legs extended.
- Extend your arms to the sides to form a "T" shape with your body. Then, bend your knees toward your chest.
- On an exhale, lower your knees to the right side, keeping your shoulders firmly on the mat and rotating only your lower back.
- As you inhale, bring your knees back to the center, and on the next exhale, lower your knees to the left side. Repeat 5-10 times on each side.
Rest in child's pose. Child's pose is a classic resting posture that helps to gently stretch the lower back, making it a perfect way to end a yoga session. You can enter this pose from the tabletop position by simply lowering your hips and folding your upper body over your thighs, extending your arms forward.
- If you're flexible, you can place your forehead on the mat. Don't fold your upper body more than feels comfortable.
- Widening your knees slightly will make the child's pose easier and more comfortable to hold.
- Since this is a resting pose, you can stay here for as long as you like, just remember to breathe deeply.
Aerobic exercise
Walk regularly. Walking is a simple and cost-effective way to stay active. Walking for about 15-20 minutes most days of the week will help strengthen your lower back and improve overall body health.
- Consider walking with a friend for extra motivation and fun. If walking alone, you can listen to music, podcasts, or audiobooks to make it more enjoyable.
Cycling. If your lower back pain makes standing uncomfortable, cycling can be a great option that also benefits your cardiovascular health. Using a stationary bike is preferable to cycling on uneven terrain.
- Cycling is a low-impact activity that’s easy on the joints, helps strengthen your legs, hips, and lower back, and provides excellent cardiovascular exercise.
Interval training. Combining cardio exercises with strength training will make your workout more effective and help you build lower back strength without aggravating any lower back pain. You can easily find free online videos on interval training for beginners.
- Alternate between 3-5 minutes of high-intensity cardio and 3-5 minutes of strength exercises. Continue alternating in this manner to maintain a high heart rate while minimizing strain on your lower back.
Swimming. If you have access to a pool, aim to swim for 20-30 minutes, two or three times per week. This is a great way to strengthen your entire back. To prevent aggravating back issues, consider joining a class or hiring a trainer for proper technique guidance.
- Swimming is a low-impact activity that provides buoyancy from the water, making it ideal for those with joint issues or excess weight.
- If you're not able to swim often, start with 10-minute sessions and gradually increase by 5 minutes each week until you can swim for 30 minutes or longer.
- If you're not confident in your swimming skills, walking or running in the water can provide resistance to build leg and lower back strength, all while avoiding the risk of drowning.
Get a pedometer. Aim to walk at least 10,000 steps each day. Wearing a pedometer on your waist will help you keep track of your steps. Some models connect to the internet and come with apps to track your progress over time.
- Choose a pedometer that is simple to use and supports your goals. You can find basic models or more advanced ones with additional features.
- If you're new to being active, start with a lower step goal and gradually work your way up to 10,000 steps. Integrate walking into your daily routine by parking further away when you shop, or taking the stairs instead of the elevator.
Maintain an active lifestyle. Sitting for long periods can cause the muscles in your lower back to weaken. To counter this, stand and walk around every 30 minutes if possible, and aim to reduce the overall amount of time you spend sitting.
- For example, if you spend most of the day sitting at work, try to stand when you get home instead of sitting on the couch to watch TV.
- You might also consider purchasing (or asking your employer to provide) a standing desk so you can work while standing.
Warning
- If you are experiencing lower back pain, it is important to consult with a healthcare professional before engaging in any back-strengthening exercises. A physical therapist can recommend specific exercises that will help alleviate your pain without worsening your condition.
