How To Strengthen The Lower Back With Exercises

By Subodh / February 21, 2015

More than 75 percent of the people across the world tend to neglect their back. The result – they sustain a lower back injury at some point in their lifetime. Add to woes are the long sitting hours of work these days and lack of exercise, plus piling up on junk food that shows up as the protruding belly or the sagging hips. Whichever be the reason, you now have the option to strengthen your lower back with exercises. Here are a handful of exercises that you can practice regularly and shield yourself from undesirable conditions.

5 Effective Lower Back Strengthening Exercises

1. Pelvic Tilts

Pelvic Tilts

  1. Lie down on a flat surface on your back.
  2. Bend your knees and let the soles of your feet rest firmly on the floor.
  3. In this position, you will feel your lower back slightly lifted up due to the natural curve of your spine.
  4. Exhale and move your hips close to your face, butts still resting on the floor, but lower back pressing to the floor. By doing so, you are reducing the arch of the back.
  5. Hold the pose for 3 deep breaths.
  6. Inhale and come back to initial position.
  7. Repeat 10 to 15 times.

Video

You can increase the duration of holding the posture with your improving stamina.

2. The Hip Bridge

The Hip Bridge

  1. Lie down on your back.
  2. Bend your knees and keep them separated at hip width.
  3. Stretch out the hands on either side of the body, palms resting completely on the floor.
  4. Do pelvic tilting. Lay down on your back with your knees bent, hip-width apart.
  5. Inhale and lift your hips off the floor. Hold for 3 deep breaths.
  6. Exhale and place it back.
  7. You abdomen should rise as you lift your hips and contract as you place it down.
  8. Repeat 10 to 15 times.

Video

You can increase the holding posture as your stamina increases.

3. Cat Cow Stretching

Marjariasana

  1. Get on the floor on your knees and palms like a cat.
  2. Keep the back parallel to the floor, while wrists are stacked beneath the shoulders.
  3. Inhale and lift your head up to look at the ceiling, while arching your back in a gentle, fluid motion. Tilt the pelvis up.
  4. Hold the pose for 3 deep breaths.
  5. Exhale, round your back, and lower your face to gaze at the floor, chin tucked into the chest. Tip down your pelvis.
  6. Hold the posture for 3 deep breaths.
  7. Repeat this 10 to 15 times.

Video

Increase the holding duration with improved levels of stamina.

4. Scooping Baby

  1. Sit down on the floor with knees bent.
  2. Let the buttocks rest on the heels.
  3. Separate out the knees at hips width while big toes are in contact.
  4. Inhale and lift your hands over the head.
  5. Exhale and bend forward, allowing your hands to come forward, aligned with the ears.
  6. Let the hands now rest on the floor, from elbows, palms resting on the floor.
  7. Your torso should come in between your thighs.
  8. Inhale and slide your body forward, arching the spine, while arms go straight.
  9. Hold the posture for 3 deep breaths.
  10. Exhale, lower the chest to the floor, bend the knees, raise the hips, and slide into child’s pose.
  11. Hold the posture for 3 deep breaths.
  12. Repeat the exercise 10 to 15 times.

You can increase the count and holding duration as you master the exercise.

5. Pigeon Stretch

pigeon stretch

  1. Get on the floor on your knees and palms like a cat.
  2. Keep the back parallel to the floor, while wrists are stacked beneath the shoulders.
  3. Inhale, lift your right leg up and place the right knee in between your palms, while right heel rests closer to the left hip.
  4. Exhale and stretch the left leg backward, while keeping the hips squared.
  5. Inhale and bend forward, allowing your forehead to rest on the floor in front of you. Alternatively, you can stack your hands one atop another in front of you to make a cushion for your forehead.
  6. Hold the posture for 7 deep breaths.
  7. Exhale and come onto all your fours.
  8. Repeat the same with your left leg.
  9. This completes one round. Do 10 such rounds.

Video

What is your favorite lower back strengthening exercise? Share it with us.