Lower back exercises might not look as exciting as ab workouts but they matter just as much. A weak lower back is one of the main reasons adults deal with ongoing back pain. If you are just starting out or getting back into fitness after a long break you might not know where to begin. Coach Milad and Ryan from the Instagram account tailoredfitPT share three easy exercises to strengthen your lower back. If you are pregnant or recently had a baby or recovering from an injury you should talk to a qualified professional first for advice that fits your situation.
These exercises help prevent lower back pain by targeting deep abdominal muscles along with your glutes and back muscles. These muscle groups work together to protect your spine. You will need a dumbbell or weight plate for these exercises. If you do not have gym equipment you can use a heavy book or a milk carton filled with water.
Single leg extensions work by having you lie on your back with knees bent at 90 degrees in tabletop position. Hold a dumbbell with both hands above your head while lifting your head and shoulders off the mat. Tighten your core and extend one leg straight out away from your body. Hold this position briefly before returning to tabletop position and switching to the other leg.
Pallof press can be done using a cable machine at the gym or a resistance band at home. Begin in a lunge position and press your front knee slightly outward to activate the glute medius. Hold the cable or resistance band with both hands and press it straight out away from your body for 10 to 20 repetitions. If this feels too challenging you can do leg raises in a side plank position instead to work your obliques.
Lower back strength is essential for keeping your torso stable during everyday activities. The muscles in your lower back work together with your deep abdominal muscles to create a strong and stable core.
The erector spinae muscles and deep multifidus muscles are particularly important in this process. When your lower back muscles are weak you become more vulnerable to injuries and falls.
Simple movements like bending or twisting or lifting can easily cause harm if these muscles lack strength. People who sit for extended periods need to focus on lower back exercises to avoid pain. The exercises described in this program help reverse the negative effects of prolonged sitting and support a healthy spine.
These workouts develop functional fitness that benefits your daily life. Your lower back serves as the connection point for transferring force between your upper body and lower body. A strong lower back helps you stand with better posture & keep your balance and maintain proper spine alignment when lifting objects of any weight. For older adults maintaining lower back strength becomes especially important for preserving independence & mobility as they age.
