Eight Exercises To Strengthen Your Lower Back

If you lead a sedentary lifestyle and spend too many hours at your desk, you may experience lower back pain.

In this article we describe some exercises. You can use them to strengthen your lower back. This way you avoid the consequences of bad posture and long days at the office.

Lumbar pain (pain in the lower back) is one of the most common complaints in adults today.

It is a form of tension in the muscles. It occurs when this area is underdeveloped (for example, if your muscles are not trained).

During the day you can take care of your posture and change position regularly. But if you sit for a long time, it is still better to do exercises. We recommend some exercises that are very beneficial for the lower back.

It is essential that you do this set of exercises at least three times a week. That way you will make this body zone stronger. In addition, you will avoid injury to the lower back.

The exercises are simple. You can do them at home. Moreover, you do not need any special equipment.

So be sure to try this series of exercises for your lower back!

1. The speaker’s attitude

This pose is very well known from yoga. It serves to stretch your entire back. You will need a mat or an upholstered surface.

• Get on your knees. Push your hands together behind your back as far as possible.
• Keep your head upright. Now slowly pull your back back so that your buttocks rest on your heels. Your stomach should touch your knees.
• Hold this pose for ten seconds. Then you relax.
• Repeat this exercise eight times.

2. Raising the back

This is another exercise that helps to strengthen the lower back. Plus, it’s a very easy move.

• Lie face down on the mat or bed. Stretch the legs out behind you. Your arms rest on either side of your body.
• Now gently lift your back. Try to “lift” your torso off the mat. Your neck should be in line with your spine.

• Hold this position for ten seconds. Then you return to the starting position.
• Repeat this exercise ten times.

3. Crossed Pose

• Find a comfortable surface and lie on your back.
• Straighten the legs and keep your arms crossed (extend them at shoulder height).
• Continue to keep your back against the floor. Bend the knees to the right until you touch the mat.
• Now hold this position for about ten seconds. Then repeat on the other side. Then you return to the starting position.
• Repeat the exercises five times on each side.

4. Knees to chest

• This exercise strengthens the lumbar zone. It starts in the same way as the previous exercise. Lie on your back on the mat.
• In this case, use the arms to bend the legs so that your knees touch the chest.
• Apply light pressure with your hands.
• If you can, move the pelvis sideways. In this way you massage certain zones of the lower back.
• Stay in this pose for a few seconds. Then return to the starting position.
• Repeat this exercise ten times.

5. The position of the sphinx or the snake

With this movement you stretch the entire back, including the lumbar zone.

• Lie on your stomach on the mat. Stretch the legs.
• Place your palms on the floor shoulder-width apart. Now push up on your arms until your torso lifts off the floor.
• Lift your head back. Hold this pose for a few seconds.
• Then relax the elbows and rest for a while.
• Repeat the exercise ten times.

6. The cat pose

This pose is often used in yoga classes. Because it stretches the back and your waist.

• Stand on your hands and knees on the mat. Keep your head in a straight line with the spine.
• Now lower the back in an arc. Your head lets you tilt backwards.
• Hold this position for a few seconds. Then you return to the starting position.

• Then do the opposite movement. Raise the back in an arc (it looks like a bridge). You look down.
• These two moves are considered one exercise. Now repeat the exercise nine more times.

7. Raise the Pelvis

At first glance, this exercise does not seem intended for the lower back. Still, it will strengthen your lower back. In addition, you will also train the abdominal muscles.

• Lie on your back on the mat.
• Press your arms to the floor with your palms on either side of your body.

• Bend the knees. Support your weight with your feet.
• Now slowly raise your pelvis until it is completely off the mat.
• Ideally, only your head, shoulders, arms, and feet will touch the floor at any given time.
• Stay in this pose for ten seconds. Then you relax.
• Repeat ten times.

8. Isomeric Lumbar Exercise

Some people call this the “superman pose” because of the position of the body during this exercise. This is not a high-intensity exercise. However, we recommend that you do it only at the end of the sequence (when you have already stretched and loosened your back).

• Lie on your stomach on the mat. Stretch the legs back.

• Bring your arms along your head (your shoulders touch your ears).
• Now gently lift the arms and legs off the floor. Tilt your head slightly backwards in conjunction with the movement.
• Hold this position for as long as possible.
• Then return to the starting position. Then you repeat the exercise.
• Repeat ten times.