What are exercises that will strengthen my lower back?

What are exercises that will strengthen my lower back?

My lower back has been giving me trouble. Could you describe some exercises to strengthen it?
If misery loves company, you’ll be glad to hear that there are many people who have back problems. One large survey conducted by the government found that about one out of every four adults had suffered from back pain lasting at least a whole day in the previous three months.
The good news is that an exercise program designed to stretch and strengthen your back and core muscles can help you heal from back pain and help prevent a repeat episode.
Both strengthening exercises and stretching are essential. The bones of your spine (the vertebrae) hold you upright. They are stacked on top of each other like a roll of dimes. That stack is like a column, but the bones in that stack stay on top of each other only because the muscles attached to those bones keep them in proper position.
When those muscles are weak, changes in the position of the bones can cause pain. Nerves that run between the bones can be pinched, and ligaments that attach the bones to each other can become strained.
Stretching is important because sometimes the pain comes from the muscles themselves. As we get older, our muscles tend to stiffen up more. When a stiff muscle is suddenly asked to work, it can cause pain. If the muscle is gently stretched, it becomes more ready to work. Supple, well-stretched muscles are less prone to injury. Stretch gently, without bouncing. If you aren’t used to stretching, start by holding a stretch for a short time. Gradually build up to roughly 30-second stretches.
It’s not just your back muscles that need strengthening and stretching; other muscles also are important in keeping your back straight. Specifically, a stretching and strengthening regimen should target your back, abdominal and buttock muscles. Together, these muscles help maintain an upright posture and support the back during walking, standing and sitting.
The muscles of the upper legs also need to be strong and flexible. When they are weak and tight, they can strain the supporting structures of the back.
If you were exercising before your back pain and had to slow down or stop because of it, don’t resume exercising at the same level as before the episode. If you try to pick up where you left off, you might hurt your back again. Gradually build back up to where you were before.
I advise working with an expert to develop a suitable exercise program. Ask your doctor to recommend a physiatrist (a doctor who specializes in physical medicine), a physical therapist or a reputable personal trainer. The right exercise program will help you build strong, flexible muscles that will be less prone to injury.
To get you started, I’ve put descriptions and illustrations of several back-strengthening exercises here:

1. Lie on the floor on your back. Bend your knees and keep your feet flat on the floor. Squeeze your buttocks and pull your abdomen in toward your back. Your lower back should be pressed flat on the floor. Now raise your buttocks about an inch off the floor. Your lower back will lift slightly off the floor while your upper back remains flat. Hold for a few seconds before relaxing. Repeat 10 times.

2. While lying on the floor on your back, with your head and neck supported, grasp your leg just below your knee. Pull your leg gently toward your chest. Hold for 20 seconds. Repeat on other side. Repeat 10 times.

3. Stand with your feet slightly apart and your hands on the top of your buttocks. While looking up, push your hips forward slightly and gently bend backward. Keep your knees straight. Hold for 10 seconds. Relax. Repeat 10 times.

4. Lie on your back and bend your knees. With your arms crossed in front of your chest, slowly lift your shoulders a few inches off the floor as you pull your abdomen in and tighten your buttocks. Lower your back gently to the ground. Repeat 8–20 times. more  

Thank you all for appreciating my post. Best Regards to you all. more  
If you can not go for walks in the Winter Months. Please join a Gym for the Winter Months. more  
Raja Sir I m unable to go for early morning walks as winter has set in can u suggest as to how should I compensate the loss of my walking sessions by keeping my self fit. I am a avid participant in the walkathons which r held in Delhi more  
Explained in a nice way. Thanks RAJA ji. more  
From Doctor.
I have long told my patients that they can do so much more for their joints, ligaments and muscles through 20 minutes of stretching every evening than I can do for them more  
Post a Comment

Related Posts


      Total cases : 57,27,660 Daily Additions : 84,200 - - 9.7 % fall over the past weeks average . Daily Deaths also stabilizing around 1000 from the much higher . Deaths: 91,173- 2%

      By Jayakumar Daniel
    • Best time to exercise per science

      Morning workouts have an edge Working out in the morning — especially on an empty stomach — is the best way to burn stored fat, making it ideal for weight loss. That’s ...

      By Neelima Verma

      These 2 are different conditions ,Heel spurs concerning the heel bone with calcium deposition or growth of the bone . It takes over a periodof time due to abnormalities in gait, wearing poorly fitt...

      By Jayakumar Daniel
    • Ayush Minister depends on allopathy

      should people of India also emulate AYUSH minister who chose not to depend on AYUSH based treatments, but evidence based medicine to counter COVID?

      By Sneha Goyal
    • Routine Fevers, role of oral Chloroquine as Prevention

      Because of attention being focused on Corona Virus related information,we cannot forget routine fevers prevalent during coming months bringing along Heat,Dust, Rain & Big Fat Blood Sucking Mosq...

      By Dr. Neelam Nath

      I am patient of "Uric Acid" for over two decades and I had been regularly taking Tab.Zyloric mg once a day for about 17 years or so. Once in two months or so I use to get severe pain on the big t...

      By AA JOSE

      The 5 Tenets (Principles ) of Yoga is exactly what is Advocated by Renowned super specialists/ Allopathic Doctors also. Immunity doesn’t come by taking a bottle of Pills during the Pandemic ...

      By Jayakumar Daniel
    • Stevia liquid sweetner

      I am a border line diabetic and taking metformin 500 mg to keep sugar under control. Recently, I purchased DolceVita brand Stevia liquid syrup. After drinking one teaspoon of this syrup in a cup o...

      By Vinod Shreni
    • Paralysis treatment

      Anybody aware of good paralysis treatment in Delhi NCR.

      By Rajat Bhatia
    • guidance on Arsenic Album 30

      Reference to guidance on Arsenic Album 30 by Ministry of Ayush, please advice whether the same can be given to 18 month old child. If yes, please advice the quantity and frequency.

      By Nitin Jain
    • Convert handkerchief into a mask

      Easy stuff friends 2 rubber bands needed thats all. See attached

      By Sheetal Jain
Enter your email & mobile number and we will send you the instructions

Note - The email can sometime gets delivered to the spam folder, so the instruction will be send to your mobile as well

Please select a Circle that you want people to invite to.
Invite to
(Maximum 500 email ids allowed.)