3 Exercises for a healthy lower back

Exercises are important for strengthening the lower back. The lower back is very susceptible to injury and hence great care needs to be taken to maintain its health. If our back is non functional, our output will be minimal. If you have fat deposits in the lower back, take care to tone it up. Strong abdominal muscles complement lower back muscles .

It is imperative that every exercise routine has some parts dedicated to lower back exercises. Your exercise routines should not be a daily affair. It is easy to hurt yourself when doing lower back exercises, so more attention is needed when performing the movements. In this article we focus on a few back strengthening exercises that will help you acquire a lean, strong back.

The Superman, Alternating exercise must be performed lying face down on a mat while you hold your arms directly in front of you. Tighten the abdominal muscles, and keep your head straight along with your neck. Lift the arm and leg on the same side of the body. Your abdominal muscles must be kept tight while you slowly perform these movements. Exercise the alternate sides of the body and take care to continue breathing during the performance of the movements.

It is necessary to lie down on your back on a gym mat to perform the weight hip extension. Make sure that your feet are flat are the floor, and the knees are bent. Grab a dumbbell of desired weight, and hold it with both hands situated down at the lower abdomen. Keep your head and neck straight and comfortable . It is essential to keep your feet, head, neck and upper back on the mat at all times during the exercise for safety reasons. While exhaling, slowly lift your buttocks and lower back off the mat to the extent possible. Lower your buttocks and lower back as you inhale. This exercise must be performed slowly to ensure that you do not injure yourself.

The Plank – Strengthening exercise for back, abs and neck..Start on your stomach with elbows and forearms flat on flooor. Raise body up by balancing on your toes and forearms.  Your back, legs and neck should be straight (Similair to a plank) Contract Abs  Remain in this pose for 10 seconds. Relax. Repeat five to ten times. If you struggle to perform this exercise then balance on your knees rather than the toes.

If you are recovering from injury, suffering back pain or just want to maintain a healthy back then these exercises are highly recommended. Remember to include a good warm routine before lifting any weight and stretch the whole body on a regular basis. . This will keep your spine flexible and make sure the muscles in your back don’t shorten and tighten up.

Remember, the back is prone to injure easily and hence you should strengthen it. These lower back exercises, not only tone up your back but also improve your overall health. Remember that it is crucial to perform lower back exercises because it helps to serve as part of the core strength of the body