Office work makes us spend many hours sitting and this can lead to the lower back suffering. That is why pain in this area is common and annoying. However, it has a solution, because you can do exercises to strengthen the lower back at home.
The ones we are going to describe to you are simple and require almost no equipment. You will only need a mat and, for one of them, a small bench or stool. Above all, you have to be constant and not force a high intensity at the beginning, as you could hurt yourself. Follow these instructions and you will see how you strengthen the lumbar.
How to strengthen the lumbar spine? 8 exercises to strengthen the lower back
1- Standing hamstring stretches
The first thing you have to know is that Shortening the hamstrings can change the posture of your spine. This would cause lower back pain, so it is important to work on the flexibility of these muscles.
For the exercise we propose you have to put your leg on a bench, keeping your shoulders down and with an upright posture. Then bend the leg that you have on the ground and bend forward. Stop when you notice the stretch in your leg on the bench and hold the position.
2- Quadruped
To do this exercise to strengthen the lumbar You have to position yourself in a quadruped position. The shoulders will be in line with the wrists and the knees with the hips. Then you will have to raise the opposite arm and leg, always at the height of the trunk. Very important: for it to give the desired result, you must avoid rocking your body.
3- Gluteal stretch
Many muscles may be involved in low back pain one of them is the pyramidal. If this muscle is too tight, it can cause pain, so it is important to stretch it.
Lie up on the mat and bend your knees, placing your feet on the floor. Then, lift one of your legs and rest your foot on the other, near the knee. Then you will have to take the opposite leg and lift it towards your chest so that the leg you are stretching on top of will also rise. Stop when you notice the stretch, but don’t wait to feel the pain.
Do this exercise for a period of between 15 and 30 seconds for each side.
4- Cat exercise
The initial position you must adopt is on all fours and with your hands aligned with your shoulders. Lower your head between your shoulders and round your back, raising it toward the ceiling. Then bring your back down, raise your head, and arch your lower back. You will have to repeat this movement several times, but always slowly and paying attention to all the details of your posture.
5- Pelvic lift
The movement you have to do in this exercise is very small, but pay attention to the details. Lie up with your knees bent and feet flat on the floor. When you are relaxed, you will notice that there is a gap between your back and the ground. This exercise consists of pushing the lower back down while contracting the glutes and abdomen.
In short, you must notice that you eliminate that gap for a period of between 5 and 15 seconds before relaxing again. Repeat 2 to 5 times.
6- Partial abdominal
You have to understand that so much The abdominals and lumbar muscles are responsible for supporting your trunk. They are part of a whole, so they are united in some functions. Therefore, working your abs will help you strengthen your lower back.
You will have to lie upwards with your knees bent and the soles of your feet resting on the floor. Extend your arms in front of you and bend your neck, lowering your chin toward your chest. You will have to press your back against the floor and Raise yourself a few centimeters by raising your shoulders. Hold the position for a few seconds and return to the initial position before repeating.
7- Extension Exercise
This is a McKenzie method exercise and you will start lying down on the floor. You will have to support your elbows raise your head, and then raise your trunk by extending your arms. This will help strengthen the lower back.
8- Side table
The side plank is an effective but hard isometric exercise. Support yourself with your arm on the mat rise with your legs straight and keep your feet together. You will have to prevent your body from going down and the most difficult thing is to maintain the position.
Start with a little time if you are a beginner and increase it little by little, since, as we told you, it is not easy to do this movement without altering your posture.
Low back pain is a very annoying reality that affects countless people. However, you see that there is a solution. We bring you these exercises to strengthen the lumbar. You will just have to be consistent to notice results and noticeable relief.
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