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How to Perform Safe Lower Back Exercises

Updated on September 2, 2020

Lower back pain is one of the most common health complaints of both young and old generations. Fortunately, there are exercises that can help reduce the incidences of lower back pain. These exercises aim at strengthening the lower back muscles and will therefore prevent muscle ache and strain. In this article, we will discuss six lower back exercises that you can perform at home or in the gym. Do them properly and lower back pain will become a thing of the past.

  • Superman. Start by lying flat on your tummy. Stretch your legs straight, while keeping your arms extended in front. Keep your face up. Now, simultaneously raise your right leg and left arm in a butterfly-like motion. Hold this position for 20 seconds. You will feel a slight shaking in your arm and leg. Now, put the right leg and left arm back to the ground, as you lift the left leg and right arm. Remember to execute these movements in a butterfly-like motion. Again, hold this position for 20 seconds. Make five repetitions or many as you can.
  • Stretch. Do this by lying on your back. Bend the knees and push them close to your chest with your arms. Hold this for around five seconds. Then press your feet flat onto the ground with knees still bent, making a sit-up starting position. Make around 10 repetitions.
  • Stand stretch. Stand up straight, with hands on your side. Then slowly bend at your waist to reach your feet with your hands. You don’t necessarily have to bend too low; just aim for the lowest point that you can reach. Make sure to contract the abs as you bend over. Now, stand up straight again to make a repetition.
  • Basic Twist. Lie with your back to the floor, spreading your arms to the side and leveling them with the shoulders. Turn your palms face down. Then raise your bent knees, pushing them close to your chest. Slowly lift your legs to your right, raising your butt for support. Hold this for a few seconds. Then lift your legs again to the center and immediately to your left to complete one repetition. Make at least five repetitions.
  • Quadruped Lift. Start by kneeling and pressing your palms onto the floor. Then begin to lift and stretch your right arm and left leg out. Hold this for five seconds. Then put them back on the floor. Shortly after, stretch your left arm and right leg out. Do around five repetitions.
  • Bridge. Do the starting position by lying flat on your back, with hands on your side. Bend your knees and plant your feet on the floor. Then begin to slowly raise your hips, making sure not to lift your shoulders. Contract your abs as you do the lift to provide support to the lower back. Hold this for 10 seconds.

Remember to use an exercise mat, especially if you are doing exercises that involve lying on the floor. This will cushion the floor and will make it more comfortable for you to do the movements. Also, don’t forget to warm-up before doing any of the exercises. This will loosen up your body and help prevent injuries.


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