Lower Back Exercises: Workouts to Strengthen Your Lower Back

 

Many people experience persistent daily or near-daily back pain. Fortunately, there are lower back exercises that are very helpful in relieving this pain and strengthening your lower back muscles. The simplest of these are walking and swimming, which are just as important as the stretching exercises. Here is a weekly plan for keeping your schedule of lower back exercises simple and organized.

 

Gently stretch your muscles by lying on your back with your knees bent and slowly raising your left knee to your chest. Press your lower back against the floor. Hold for five seconds. Relax and repeat the exercise with your right knee. Do ten repetitions for each leg.

 

Hyperextensions are lower back exercises done on a special bench, where you lie facedown, tucking your ankles securely under the footpads. Starting with your body in a straight line, slowly bend forward at the waist as far as you can while keeping your back flat. Slowly raise your torso until your legs and upper body are in a straight line again. Do three sets of fifteen repetitions.

 

Exercising in water is a safe way to workout without putting stress on your joints. For your lower back, do some flutter kicks, where you hold the side of the pool with your body face down, and kick your legs behind you. Another way to stretch your lower back in the pool is to march, raising one knee at a time to your chest, while keeping your spine straight and your arms relaxed at your sides.

 

You can perform these simple workouts as often as you like, on days convenient to you. See your doctor before trying these exercises, especially if you have specific back problems.