The lifestyle of the great majority of people in today’s world is everything but active and healthy. According to the latest statistics, we spend most of our time sitting. On our way to work, we sit in a car, train, bus, or some other means of public transportation. At work, we are in front of a computer screen. And, when we finally find some time for hobbies and entertainment, we usually amuse ourselves with video and computer games, once again, in a sitting position. At first, such a sedentary lifestyle might seem rather pleasant and undemanding. However, if you stick with it for a while, it can lead to a whole host of ailments, injuries, and unwanted conditions.
Chronic pain in the lower back region is one of the most common problems of modern people. It is the center of your body and the area that’s engaged in every bigger lift, move, or exercise you do. If it’s healthy and strong, it will allow you to complete even the most demanding of training sessions. But, if prolonged sitting is your habit, muscles in the low back will soon lose their flexibility and strength, and the risk of suffering an injury will grow exponentially.
Of course, most people don’t even think of this part of their bodies until they feel the pain. Fortunately, even if you are one of them, you can still do a lot to overcome this undesirable condition. This article brings you some simple yet rather useful exercises that will help you strengthen your lower back. Combined with expert advice from askdrtod.health, they create a healthy routine that will speed up your recovery process and prepare you for future challenges. So take a look!
1. The Glute Bridge Excercise
The glute bridge exercise, also known as the frog glute bridge, is one of the most famous exercises for back muscles Keep in mind that it’s very important to do it properly to avoid injuries. As you bridge up and raise your pelvis as high as you can, try to squeeze your lower back muscles and glutes to keep your core tight. Stay in this position for at least five seconds or as long as you can. If possible, try to repeat the whole process at least 10 times.
2. Five Second Lat Bridge Holds
While lying on the floor, bring your elbows as close to your sides as you can. Bend your knees and keep your feet flat on the ground parallel to your shoulders. As you press your elbows into the ground, try to pull your pelvis, stomach, and your shoulder blades off the floor to form a bridge. While moving upwards, try to contract your stomach muscles, glutes, and your lower back muscles as much as you can. The recommended number of repetitions is ten, and the more you can do, the better.
3. The Snow Angel
Do you remember being a child and trying to form a shape of an angle while waving your hands through the fresh snow? Well, this is pretty much the same thing. The only difference is that you should lay on your stomach. Some gym trainers call this exercise the angle of death. But, the name itself is less important. What matters is that this exercise will help you properly develop the muscles of your lower back region, and make your core stronger than ever before. As you get in shape, make sure to increase the number of repetitions and keep your muscles in check. You shouldn’t experience any pain during the exercise. Let your breaks be at least 30 seconds long.
4. The Superman Pose
The superman pose, also known as the superman stretch, is one of the most demanding lower back exercises. You begin lying on your stomach, with your head straight and your spinal cord in a neutral position. Lift the upper part of your body together with your legs as high above the ground as you can. Keep your hands in line with your abdomen, and try to stay in that position for at least five seconds. By flexing your glutes, stomach muscles, and the muscles in the lower back region, you will strengthen the core of your body. Observed from above, it will appear as if you were flying through space in the well-known position of a superhero, and that’s where the name comes from.
5. Stretches and Their Variations
Exercises and poses that help you stretch your body, are equally as important as the ones that make you flex your muscles. Without exception, all experienced fitness instructors will recommend the following stretches:
- Rotational stretches — You start in a lying position, on your back, with your arms pointed sideways to form the shape of a cross. Keep your legs connected and bend your knees a little bit. Rotate the lower part of your body to one side while keeping your lower back firmly on the ground. Stay in that position for five seconds, and then move your knees to the other side.
- The Cat Stretch — You start in a cat-like position, with your knees and your palms on the floor. Try to lift your stomach and lower back upwards to form an arch. They relax all your muscles and let your abdomen fall back towards the floor. Now, return to the starting position and repeat the whole process at least five times.
- Sitting Rotational Stretches — While sitting on a chair, put your hands behind your head. Try to rotate the upper part of your body to the right while keeping your feet firmly on the ground, and your spine straight. Stay in that position for 10 seconds, and then rotate to the other side. Repeat the whole process five times.