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Strengthening Lower Back Muscles

Sourabh Gupta Oct 30, 2018
Millions of people suffer from lower back pain and back-related injuries every year. Strengthening lower back muscles is the only way to prevent such injuries.
Lower back pain mostly occurs because of incorrect posture or sitting habits. Most people work in an environment that requires them to sit throughout the day. Out of these, very few take some time out for exercising and tend to ignore the importance and effectiveness of lower back strengthening exercises.
These exercises reduce back pain and help in toughening the back and other areas surrounding the back, such as hamstrings and hip flexors. Toughening the lower back helps people of all ages to become more dynamic. A firm back prevents injuries, which may occur while lifting heavy weights.
Powerlifters need a strong lower back for heavy weightlifting competitions, whereas bodybuilders need it to sustain weights used in workouts. The training needs to be supplemented with abdominal exercises for more effective results. Here are a few drills that will not only fortify the back muscles but also provide relief from back pain.

Chest Lift

This is the simplest of all the exercises. You only require sincere effort to perform it.
  • Lie down on your stomach.
  • Place your hands next to your chest.
  • Now, slowly, lift your chest off the ground.
  • Stay there for a few seconds and come back to the original position.
  • Repeat the exercise, and do it at least ten times.

Straight Leg Raise

Strong hamstrings are required for a strong back, and this exercise toughens the hamstring muscles.
  • Lie down on your back.
  • Bend your left knee, and keep the left foot on the floor.
  • Next, keeping your right leg straight and tightening your ab muscles, raise your right leg about 7 inches off the floor. Hold for a few seconds and then bring it back down.
  • Repeat it around 10 times and then switch legs.

Squat Exercise

This is an extremely efficacious exercise for fortifying the lower back.
  • Stand with your feet about hip-width apart, in front of a chair. Squat until your hands come to the level of the chair.
  • Move using only the ankle joints, while letting your weight be on the chair. Let your muscles relax.
  • Pull back, that straightens your body upright. The movement should come from the hip joints and not your lower back.
  • Repeat the procedure for about ten times without tightening any of your muscles. 

Stretching Hip Flexors

This exercise helps in lessening the stress on the spine.
  • Get into a stance similar to a runner starting a race.
  • Bend your knee till your head is directly above the knee.
  • Lower your hips till the other knee touches the ground.
  • Repeat the exercise, and do it at least ten times.

Roman Chair Exercise

Roman chair is an exercise equipment that is mainly used to work on the lower back and abdominal muscles. Working out with the help of a Roman chair is extremely efficient, safe, and effective.
  • Place your knees on the seat of the chair and your hips on the padded top part. The chair is designed in such a way that it helps you lean forward.
  • Keep your arms behind the neck or crossed in front of the chest. Slowly bend forward from the hips while lowering your upper body towards the floor.
  • When you get to about an 80 - 90 degree angle, stop and pull the upper body back to the starting position.
  • Repeat the exercise, and do at least 3 sets of 10 repetitions.
There are various ways to avoid back pain. Activities like swimming, meditation, and yoga not only keep you fit, but also prevent old age problems such as arthritis. These exercises, if done daily and properly, are sure to improve the back muscle flexibility along with strengthening the lower back.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.