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Lower back exercises

Strengthen your Lower Back: Top 10 Exercises


Doing exercises to strengthen the lower back might help alleviate and prevent lower back pain. In addition, it can strengthen the core, leg, and arm muscles.

According to researchers, exercise increases blood flow into the lower back region, which might reduce stiffness and hasten the recovery procedure.

Below we describe how to do 10 exercises that strengthen the lower back and may help people handle lower back pain:


Bridge workout
Bridge stretches

Bridges work an individual’s gluteus maximus, which is the big muscle of the buttocks.

People today engage this muscle whenever they move their hips, particularly when they bend into a squat.

The gluteus maximus is among the main muscles in the body, and keeping it strong can help to support the lower back.

To perform a bridge:

  • Lie on the ground and bend the knees, putting the feet flat on the floor hip-width apart.
  • Press the toes into the ground, maintaining the arms from the sides.
  • Raise the buttocks off the ground until the entire body forms a straight line from the shoulders to the knees.
  • Twist the buttocks with the shoulders remaining on the floor.
  • Reduced the buttocks to the ground and break for a few seconds.
  • Repeat 15 times and then break for 1 minute.

Knee-to-chest stretches:

Knee-to-chest stretches
Knee-to-chest stretches

Doing a knee-to-chest stretch might help elongate the lower back, relieving pain and strain.

To perform the knee-to-chest stretches:

  • Lie on the back of the floor.
  • Bend the knees, keeping both feet flat on the floor.
  • Use both hands to pull one knee in toward the torso.
  • Hold the knee against the torso for 5 seconds, keeping the abdominals tight and pressing on the spine into the floor.
  • Return to the starting position.
  • Repeat with each leg 2–3 times twice each day.

Lower back rotational moves:

The lower back rotational stretch might help alleviate tension from the lower back and trunk.

It also gently works the core muscles to improve stability.

To Execute the lower back rotational stretches:

  • Lie back on the floor with elbows and feet flat on the ground.
  • Keeping the shoulders firmly on the floor, gently roll the two bent legs aside.
  • Hold the position for 5–10 minutes.
  • Return to the beginning position.
  • Gently roll the bent knees to the opposite side, hold, and then return to the starting position.
  • Repeat 2–3 times on each side twice a day.

Draw-in maneuvers:

The draw-in maneuver works the transversus abdominis. This muscle is located on the front and side of the stomach, stabilizing the spine and lower back region.

To Execute the draw-in maneuver:

  • Lie back on the floor with knees bent and feet flat, maintaining the arms from the sides.
  • Whilst breathing out, pull on the belly button toward the spine, tightening the stomach muscles and keeping the buttocks still.
  • Hold the position for 5 minutes.
  • Repeat 5 times.

Pelvic tilts:

The pelvic tilt exercise may release tight back muscles and keep them elastic.

To do this lower back flexibility workout:

  • Bend back on the floor with knees bent and feet flat, keeping the arms from the sides.
  • Gently arch the lower back and push out the stomach.
  • Flatten the back and pull the belly button in toward the floor.
  • Hold for 5 seconds, then relax.
  • Increase the number of repetitions every day, building around 30.

Lying lateral leg lifts:

Lying lateral leg lifts
Lying lateral leg lifts

Lateral leg lifts function the hip abductor muscles. These muscles support the pelvis and can decrease strain on the back.

Keeping these muscles strong is vital, as they enable someone to keep their equilibrium and can impact freedom.

To perform lying lateral leg lifts:

  • Lie on both sides with the thighs together.
  • Keep the lower leg slightly flexed.
  • Draw the belly button into the backbone to engage the core muscles.
  • Lift the top leg around 18 inches, so keeping it straight and prolonged.
  • Hold the position for two minutes.
  • Turn onto the other side of the body and replicate, lifting the other leg.
  • Play 3 sets on each side.

Cat stretches:

The cat stretches helps lengthen the back, make it more powerful, and ease tension in the muscles.

To execute the cat stretch:

  • Get on the palms and knees with all the knees hip-width apart.
  • Arch the back, pulling the belly button up toward the backbone.
  • Gently loosen the muscles and permit the abdomen to sag toward the floor.
  • Return to the beginning position.
  • Duplicate 3–5 times two times each day.


Superman stretches

A person wants strong back extensors to keep good posture. These muscles run along both sides of the backbone.

Weak back extensors can decrease spinal and pelvic support, but doing an exercise called a “Superman” can help.

To perform a Superman:

  • Lie face down on the ground and stretch out both arms in front of the entire body, maintaining the legs stretched out and flat on the ground.
  • Raise both the hands and feet, aiming to create a gap of approximately 6 inches between them and the ground.
  • Try to pull the bellybutton, lifting it off the floor to engage the core muscles.
  • Keep the head straight and examine the floor to prevent neck injury.
  • Stretch the palms and toes outward as much as you can.
  • Hold the position for 2 seconds.
  • Return to the beginning position.

Seated lower back rotational stretches:

This stretch helps relieve pain, working the core muscles and strengthening the lower back.

To Execute the padded lower back rotational stretches:

  • Sit on a stool or chair without arms, keeping the feet flat on the ground.
  • Twist in the center to the right, maintaining the hips square and the backbone tall.
  • Position the hands behind the head or put the left hand on the right knee to encourage the stretch.
  • Hold the position for 10 seconds.
  • Repeat the exercise on the left-hand facet.
  • Repeat on each side 3–5 times twice each day.

Partial curls:

Partial curls stretches
Partial curls stretch

Strong abdominal muscles play a considerable role in supporting the spine and may also keep the buttocks correctly aligned.

Terrible abdominals can result in poor core strength and lack of stability, which may lead to lower back pain. Curls and partial curls help build a strong heart.

To do partial curls:

  • Bend back on the ground and bend the knees, keeping the feet horizontal and hip-width apart.
  • Cross the hands over the chest.
  • On the breath out, engage the abdominal muscles by pulling in the gut.
  • Gently raise the head and shoulders 2 inches off the ground while maintaining the neck in line with the backbone.
  • Hold for 5 minutes then return to the starting position.
  • Repeat the exercise 10 times.
  • Play 3 sets.

Bottom Line:

Performing exercises to work the heart muscles can prevent injury, increase stability, and improve flexibility.

Individuals with lower back pain should also pay attention to their own general posture and how they carry heavy items to identify movements that may be responsible.

Anyone experiencing lower back pain that’s severe or doesn’t go away with gentle stretches and exercise ought to make an appointment with a doctor.

If any of these back exercises make the pain worse, it’s essential to quit doing them immediately and consult a physician.

Ask your friends and loved ones for support.

If you’re feeling anxious or depressed, consider joining a support group or seeking counseling. Believe in your ability to take control of the pain…

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