Strong lower back muscles are less prone to injury and better able to provide essential support for your spine.
Why do we get back pain?
1. Our muscles in the back and abdominals are not strong enough to support the spine properly.
2. Poor Posture, which puts strain on the back muscles.
Here are 3 exercises to help increase the strength and endurance in your lower back.
1. Alternating Bird Dog
2. Skydiver
3. Supine Hip Bridge
Hold each exercise for roughly 5 seconds (skydiver can be 2-3 seconds) focusing on your breathing, contracting your abdominals and glutes. Do 5 sets of one of these exercises. As you get stronger you can increase the hold time, the repetitions or another exercise can be included. Remember to focus on your breathing, slow inhale through your nose, slow exhale through your mouth.
These exercises can be done on their own or in conjunction with your abdominal or upper body workout.
These exercises can help relieve current back pain and reduce your chances of a future back attack.
Watch this NBC15 Clip on Strengthening your Lower Back for proper form and alignment:
