10 Best Exercises To Strengthen Lower Back

Lower back pain is one of the most prevalent health issues. Almost everyone suffers from back pain at some point in their lives. Usually, back pain is the result of a sedentary lifestyle. Poor posture and a lack of exercise can cause stiffness in muscles and joints. This further leads to pain and limited mobility.

In some cases, chronic back pain may be a symptom of pancreatitis or kidney problems. So, it is best to consult your doctor about back pain.

Physical therapy is one of the best ways to alleviate back pain. The best exercises for your lower back are those that strengthen and support the core. A proper stretching and exercise regime can help build muscle strength while improving mobility in your hips, knees, and shoulders.

Simple exercises for lower back pain you can do at home or work. These will help strengthen your lower back and ease any pains and aches.

Note - If you feel any pain while performing any exercise, stop immediately and consult a doctor.

List of 10 Exercises to Strengthen The Lower Back

These 10 simple exercises strengthen and stretch the muscles in your lower back.

• Cat-Cow Stretch
• Pelvic Tilt
• Bird Dog
• Knee to Chest Stretch
• Modified Cobra
• Plank
• Abdominal Crunches
• Downward Facing Dog
• Bridge Pose
• Wall Squat

Cat-Cow Stretch

The Cat-Cow stretch is an effective yoga exercise for lower back pain. This involves flexing and extending your spine. The Cat-Cow stretch improves the mobility of your spine and relieves back pain.

• Start by being on your hands and knees. Align your wrists under your shoulders and your knees underneath your hips.
• For the cow pose, inhale as you arch your back. Tilt your pelvis so that the tailbone sticks up. Keep your abdominals engaged. Gaze gently towards the ceiling.
• The next step is to exhale and round your back for the cat pose. Tilt your pelvis forward. This will tuck your tailbone and round your spine. Drop your head towards your navel.
• Repeat the Cat-Cow stretch 5–10 times.

Pelvic Tilt

The pelvic tilt is a subtle exercise for strengthening your abdominal muscles and stabilizing your lower back.

• To do this, lie down on your back and bend your knees.
• Exhale and gently push your hips towards your head. Press your lower back to the floor.
• Inhale and return to the neutral spine position.
• Repeat this exercise a few times.

Bird Dog

This exercise uses the whole body and helps target and strengthen the back, core, and hips.

• Begin on all fours. Place your hands under your shoulders and your knees under your hips.
• Engage your abdominals. Then raise the right arm and left leg. Keep your shoulders and hips parallel to the floor.
• Hold this position for a few seconds. Then, come back to the starting point.
• Repeat these steps with your left arm and right leg.

Knee to Chest Stretch

• Lie down on your back and straighten both your legs.
• Then bend your right knee. Place your hands on your right leg and bring it towards your chest. Keep holding this position for a while.
• Relax and repeat this with your left leg. Do this stretch 5-10 times.

Modified Cobra

• Lie down on your stomach. Put your hands on the outer edges of the mat. Place your palms under your shoulders.
• Inhale and lift your chest. Hold for a few seconds and stretch as far as you can.
• Come back to the starting point and repeat this stretch 5-10 times.

Plank

• Lie on your stomach with your elbows in line with your shoulders.
• Tighten your abdominals and glutes. Lift the hips and knees off the floor simultaneously.
• Hold this position for a while. Do not allow your pelvis to sag toward the floor.
• Come back to the starting point and repeat this exercise 5–10 times.

Abdominal Crunches

• Lie down with your back flat and knees bent. Place your hands behind your head.
• Tighten your abdominal muscles. As you exhale, lift your head and shoulder blades off the floor.
• Inhale as you lower yourself to the starting point. Repeat this exercise 10-15 times.

Downward Facing Dog

• Begin on all fours. Place your hands under your shoulders and your knees under your hips.
• Exhale and engage your abdominals. Lift your hips back up until you form an upside-down V pose.
• Stay in that position for a few seconds. Then lower yourself and bring your knees back to the floor.

Bridge Pose

• Lie on your back and bend your knees. Keep your feet hip-distance apart.
• Hold your hands under your back. Press down through your heels and lift your hips and pelvis till your thighs are almost parallel to the floor.
• To finish, release your hands and slowly lower yourself back to the floor. Repeat this exercise 5–10 times.

Wall Squat

• Stand straight against a wall and then take a step forward.
• Engage your abdominal muscles. Exhale and bend your knees as you slide down against the wall.
• Once your hips are parallel to the floor, slowly lift yourself back to the starting position. Repeat this exercise 5–10 times.

A Concluding Note

Back pain can limit your mobility and make it difficult to carry on with daily life activities. But you don't need to live with pain. Consult a healthcare professional. There are several physiotherapy exercises for lower back pain. Back exercises help stabilise the spine and strengthen the upper body. A doctor will help identify the cause of your pain and prescribe proper medications and physical therapy to alleviate it.

Be disciplined and make healthy lifestyle changes. A nutritious diet and regular workouts go a long way in preventing aches and pains. Make stretching and exercising a routine part of your life. This will help improve your mobility and reduce tension in the muscles. All these basic steps will ensure that you lead a happy, healthy, and pain-free life.