Exercises to Strengthen the Lower Back

Strengthen Your Lower Back & Ward Off Unwanted Pain

Many minor aches and pains affecting your body can easily be ignored. Lower back pain, on the other hand, can get in the way of everyday activities and can even be debilitating depending on the severity.

When it comes to alleviating and preventing back pain, strengthening the back's supportive muscles can be a great place to start. The spinal health experts at Inspired Spine are here to share a few exercises you can do at home to help strengthen your lower back and prevent lumbar discomfort.

Supine Pelvic Tilt

Pelvic tilts are an excellent exercise for strengthening the abdominal muscles, which help to support your lumbar spine and prevent lower back pain from happening. Doing pelvic tilts can also help to alleviate existing lower back pain due to the movements of the spine, helping to subtly stretch them.

Follow these steps to perform a supine pelvic tilt:

• Begin in a lying position on a padded exercise met with your spine in a neutral position. Your knees should be bent with your feet hip width apart and your arms should be at your side with your palms face-down on the mat.
• Pressing your lower back into the mat, slowly lift your hips toward your head.
• Hold this position for about 5-10 seconds and genty lower your hips to your original position.
• Repeat these steps about 10 times.

Bridge

Similar to the supine pelvic tilt, bridges can help to strengthen the abdominal muscles as well as the muscles in the lower back and hips. Adding this exercise to your fitness routine can help to improve your posture and improve chronic lower back pain. .

Follow these steps to perform the pose:

• Begin in a lying position on a padded exercise met with your spine in a neutral position. Your knees should be bent with your feet hip width apart and your arms should be at your side with your palms face-down on the mat.
• Pushing your lower back to the mat, tighten your abdominal muscles as well as your buttocks.
• Lift your hips toward the ceiling, forming a line from your shoulder to your knees.
• Be sure to engage your core muscles as if you’re pulling your belly button inward toward your spine.
• Hold this position for about 30 seconds and gently lower your hips back to your original position.
• Repeat these steps about 10 times.

Alternating Superman

The alternating superman exercise is another excellent choice when it comes to strengthening your abdominal muscles, removing excess tension on your lumbar spine. More specifically, this exercise helps to target the erector spinae, which wraps around your spine.

Follow these steps to perform the alternating superman exercise:

• Begin by laying on your stomach on a padded mat with your arms stretched out in front of you and your legs outstretched behind you.
• Raise your left arm and right leg about 5 inches off the mat at the same time, holding this position for about 5 seconds.
• Repeat on the opposite arm and leg.
• Repeat this sequence, alternating sides, performing 5 reps per side.

Minimally Invasive Spine Surgery in Minnesota

When it comes to aches and pains, discomfort that affects your back can be more than just an annoyance—it can negatively affect your quality of life and your independence. At Inspired Spine, our experienced and knowledgeable spinal surgeons are dedicated to relieving your chronic back pain with the least invasive treatment possible.

To schedule a free consultation with one of our spine surgeons, call (952) 225-5266 today.