Lower back exercises help strengthen the muscles that support your back. When your lower back muscles are strong, you will be able to lift heavier objects and carry them with less effort. To keep your back healthy and strong there are a lot of lower back exercises that you can do right in your home. These lower back exercises at home will build a strong and healthy back. Do these exercises for about ten to fifteen minutes each day and start feeling the benefits in just a few days.
Below, I have included five lower back exercises that will target the lower back region. These exercises can be done from home and do not require special equipment or machines.
1. Swiss ball back extensions
Swiss ball back extensions are a group of core strengthening exercises that focus on strengthening and stretching the lower back and abdominal muscles. They are performed with a Swiss ball, and there are many variations, including those you can do at home.
Here is how you do Swiss ball back extensions:
- Start by lying on your back with your feet flat on the floor and your knees bent. Place the Swiss ball under your lower back.
- Place your hands behind your head and press your lower back into the ball.
- Use your abs and back muscles to raise your torso off the ball. Keep your head and neck in line with your spine.
- Hold for a count of two and then slowly lower yourself back to the starting position.
- Repeat for 10-12 repetitions.
This exercise great exercise for improving the flexibility and strength of your lower back area, and it can also help strengthen your core muscles. If you have back pain or stiffness, there is no better exercise to help relieve it than one that focuses on the muscles in your lower back.
Superman exercise is a great way to strengthen the lower back and stretch the upper body. This is a very simple exercise that everyone can easily perform from their home. Its advantages are that it strengthens both major muscle groups of the back, the latissimus dorsi, and the teres major.
Here is how you do this exercise:
- Begin by lying flat on your stomach with your arms extended in front of you.
- Slowly raise your arms and legs off the ground, keeping your back and neck straight.
- Hold this position for a few seconds, then slowly lower your arms and legs back to the starting position.
This exercise will help you to make your back stronger. It is also useful for stretching your upper body, especially the wrists and shoulders: it relieves pressure from them and makes them more flexible and relaxed. In addition to that, this exercise is helpful for preventing injuries to the knees and ankles for people who do lots of running, cycling, or skiing.
3. Bird dog
Bird dog is a great lower back exercise that can be done from home. It is an isometric exercise which means you are holding a single position in the pose. Bird dog builds strength in the muscles of the torso and relieves stress by releasing tension in the back and after doing bird dog for a few minutes your whole body will feel great.
Here is how you do bird dog:
- Start on all fours with your hands under your shoulders and your knees under your hips.
- Keeping your spine in a neutral position, lift your right hand and extend it straight out in front of you. At the same time, lift your left leg and extend it straight back.
- Hold this position for a few seconds, then return to the starting position.
- Repeat with the opposite arm and leg.
Bird dog is another exercise that can be done right at home, no equipment is needed and no need to go to the gym. With this exercise, the back muscles and abs are strengthened, while the chest and arms will get a good workout as well. The single-leg up will also help to strengthen the quadriceps on the supporting leg.
Cobra is a great lower back exercise that focuses on the muscles between your shoulder blades. This is an ideal exercise to include in your fitness program as it can help improve strength and stability in the region. It can be used as a standalone exercise or as part of a larger set of exercises. The benefits include better posture, proper spinal alignment, and relief from back pain.
Here is how you do this exercise:
- Start by lying on your stomach with your legs extended behind you and your arms at your sides.
- Place your palms flat on the floor in front of you.
- Slowly raise your head and chest off the floor, keeping your back straight.
- Hold this position for a few seconds, then slowly lower yourself back to the starting position.
- Repeat this exercise 10-15 times.
Cobra is a great exercise and can help improve your lower back strength. It targets the muscles between your shoulder blades to help increase their strength and endurance. This can lead to decreased back pain, increased stability in the lower back region, and better posture.
5. Dumbbell good morning
The dumbbell good morning exercise is a great way to work on your lower back and hamstrings, two muscle groups that are hard to target using isolation exercises. It will also improve muscular endurance by increasing blood flow to this area.
To do this exercise:
- Start by holding a dumbbell in each hand, with your feet shoulder-width apart.
- Keeping your back straight, bend forward at the hips until your torso is parallel to the floor.
- Return to the starting position by contracting your glutes and hamstrings.
The important thing to remember while doing the dumbbell good morning is to keep your lower back in a neutral position. Do not round it or hyper-extend it. You should maintain the same flat back position throughout the exercise and this will provide for a safer and more comfortable exercise in general.
If you do these lower back exercises at home every day, you will feel much better and it will help decrease your chances of getting a bad back. Do a few sets of each exercise and make sure to warm up before doing these. Start out slow and work your way up to a full set of each. These lower back exercises are designed to make your back stronger and healthier, so start today!