Exercises to keep the lower back strong and pain free

Exercises are important for strengthening the lower back. One of the easily injured parts in our body is our lower back and hence we need to take care of it. If our back is non functional, our output will be minimal. A lot of people also have lower back fat that needs toning. Strong abdominal muscles tend to go hand in hand with the lower back as well .

It is imperative that every exercise routine has some parts dedicated to lower back exercises. Your exercise routines should not be a daily affair. Lower back exercises demand complete concentration and you can hurt yourself if you are not paying attention to your movements. Here, we will discuss some great exercises for back strength that should prove to help drastically when it comes to giving you 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. Now raise the arm and leg on one side. Perform these exercises slowly and take care to keep the movements slow and your abdominal muscles tight. Exercise the alternate sides of the body and take care to continue breathing during the performance of the movements.

Lie down on a gym mat on your back before you begin 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. Your head and neck should be held straight and you should be comfortable. Make sure you do not lift your feet, head, neck or upper back from the mat during the course of the exercise, for safety. While exhaling, slowly lift your buttocks and lower back off the mat to the extent possible. Inhale while you lower your buttocks and lower back. This exercise must be performed slowly to ensure that you do not injure yourself.

The Plank – Strengthening exercise for back, abs and neck..Lay on stomach, place elbows and forearms on floor.. Raise body up by balancing on your toes and forearms. Keep your back straight and legs straight. (Like a plank) Tighten 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. Don’t forget to perform a thorough warm up before lifting weights and perform regular stretching as part of your routine. 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 particular exercises for back strength will go a long way in strengthening the lower back, and adding to your overall body strength. Remember that it is crucial to perform lower back exercises because it helps to serve as part of the core strength of the body