5 Effective Exercises to Strengthen Your Lower Back
Lower back pain affects many people, especially those who sit for long periods or perform physically demanding jobs. Regular strengthening exercises can alleviate pain, enhance flexibility, and improve posture. Here are five key exercises for a stronger, healthier lower back:
Bird Dog: Start on all fours, extend one arm forward while stretching the opposite leg back, holding for a few seconds. This movement strengthens both your core and lower back for improved stability. Aim for 10 reps per side.
Glute Bridges: Lie on your back with knees bent, feet on the floor. Lift your hips up, squeezing your glutes, then lower down. This exercise engages your glutes, lower back, and core. Try for 2-3 sets of 12 reps.
Plank: Planking supports your core and lower back muscles. Begin in a push-up position on your forearms, keeping your body straight. Hold for 20-30 seconds, working up to a minute as you build strength.
Child’s Pose: Start on your knees and stretch forward, reaching your arms out and relaxing your back. This pose gently stretches the lower back, relieving tension. Hold for 30 seconds, breathing deeply.
Dead Bug: Lie on your back, lift your arms and legs in the air, then lower the opposite arm and leg down while keeping your core engaged. It’s safe for the lower back and effective for core strength. Aim for 10 reps per side.
Practicing these exercises a few times a week will help prevent lower back pain and build a strong, supportive core.
