Pain in the lower back is one of the most common ailments. To try to strengthen the area, it is best to perform a series of exercises to develop these muscles in a specific way.
Spending many hours in front of the computer or standing hurts your back in general. For this reason, it is common to have pain and to be constantly contracted. One solution to this is to strengthen the lower back through certain exercises.
Later we tell you what are the most effective exercises to strengthen the lower back.
What are the appropriate exercises to strengthen the lumbar area?
Incorrect posture is the main cause of the back pain we suffer from every day. In today’s life, we spend many hours sitting at a desk or looking at our cell phones with our shoulders bent. It is not difficult to understand why we suffer such contractures. In fact, 6 out of 10 Italians suffer from it.
In addition to improving the position of the spine and head when we work and taking breaks during the working day, it is also good to take advantage of some exercises that allow us to strengthen the lumbar area:
1. Hip lift
This exercise has the main function of stretching the whole back, so it can help us if we have pain in the lower back. Lie on your back on the carpet or on the floor. Flex your knees by resting the soles of your feet. Place your arms on the sides of your body.
Slowly lift your pelvis and bring your shoulders off the floor towards your shoulder blades (together with your head they are the only thing that remains supported). The goal is for the body to form a triangle. Hold the position for a few seconds and slowly descend.
2. Posture of the cobra
In this routine yoga postures, such as that of the cobra, cannot be missing. Lie on your stomach on the carpet with your legs stretched out. Place your palms on the sides of your body (chest level) and raise your shoulders and chest straps off the floor. The belly remains supported. Bring your head back a little and open your mouth to help stretch the muscles.
This exercise allows us to stretch and strengthen the back in an easy way. Get on your stomach with your arms stretched out in front of your head. Raise your feet and hands slightly to lift them off the ground and hold the position for a few seconds. Think of Superman flying and you will know how to do it correctly. The head should always face downwards.
4. Isometric exercise
Starting from the same position as in the previous exercise, isometry can also be used to strengthen the lumbar area. In this case you will raise your hands and opposite legs. When you lift your right hand off the ground, also lift your left leg. When you raise your left hand, raise your right leg.
5. Four legs
This exercise also serves to improve balance and can be done both on the opposite side (as in the previous exercise) and on one side only. Place your knees, calves, forearms, and palms on the carpet.
Raise your right arm very carefully at the same time as your right leg. The idea is that between the two a straight line is formed parallel to the ground and in harmony with the bust. Hold the position for a few seconds and do it on the other side.
The second option is to raise the right leg and left arm and then the left leg and right arm. In any case, don’t move your head back; keep looking forward at all times.
6. The bird
This exercise serves to strengthen the lumbar area and at the same time to improve balance. It stands up and is so-called because it emulates the movement of some waders (like the stork) when they introduce their beak into the water or the earth.
Bring your upper body forward by lifting your right leg straight. Lower as much as possible with your head, you can open your arms to balance. The goal is to touch the tip of the toes with one hand.