Exercises to keep the lower back strong and pain free

Lower back exercises are essential for a strong lower back. One of the easily injured parts in our body is our lower back and hence we need to take care of it. If our back cannot function properly, we find ourselves not doing much at all. People who have fat in the lower back need to be tone up. Strong abdominal muscles tend to go hand in hand with the lower back as well .

Exercises for back strength should be a necessary part of every workout routine. Your exercise routines should not be a daily affair. The lower back exercises demand a lot of attention and hence it is possible to hurt yourself if you are not attentive. We shall now discuss a few exercises that will help you strengthen your lower back and acquire the lean muscles you need.

The first exercise is the Superman, Alternating exercise, which requires you to lie face down on a mat with your arms stretched out in front of you. Straighten your head along your neck and tighten your abdominal muscles. Lift the arm and leg on the same side of the body. Perform these exercises slowly and take care to keep the movements slow and your abdominal muscles tight. Alternate sides, and don’t forget to breathe.

Weight Hip Extensions –The weight hip extension should start with you lying with your back on a gym mat. Bend your knees and ensure that your feet are flat on the floor. Grab a dumbbell of desired weight, and hold it with both hands situated down at the lower abdomen. Keep your head and neck straight and comfortable . For safety, make sure that your feet, head, neck, and upper back do not leave the mat. Slowly raise your buttocks and lower back up as far as you can, and exhale as you perform the movement. Inhale as you slowly come back down. This exercise is not to be performed quickly as it can lead to injuries.

The Plank – Strengthening exercise for back, abs and neck..Begin by lying on your stomach with forearms flat on floor.In a push-up position, balance on your toes and elbows.. Make sure your back neck and legs are straight with your abs contracted Hold position for 10 seconds . Relax. Repeat five to ten times. If this exercise is too difficult, balance on your knees instead of your toes..

These particular exercises for the lower back will go a long way in keeping your back injury free or will help if you are recovering from an injury or pain. . Remember to include a good warm routine before lifting any weight and stretch the whole body on a regular basis. .This will stop your back muscles from shortening and keep your spine flexible.

Remember, the back is prone to injure easily and hence you should strengthen it. These particular exercises for back strength will go a long way in strengthening the lower back, and adding to your overall body strength. Working your lower back is important as it is crucial to the overall core strength of your body

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