The lower back is a crucial part of the human body, providing support for the upper body and allowing movement in many different directions. Unfortunately, it is also a common site for pain and discomfort, especially in those who lead sedentary lifestyles or engage in physically demanding work. In this blog post, we will discuss six of the best lower back exercises that can help to decompress the back, relieve pain, and increase mobility.
In the human body, the back is a very big muscle. It is divided into three parts such as Upper back, Middle back, and Lower back. Many types of research say that lower back exercises make blood flow well in the lower back as well as reduce lower back pain and stiffness. The lower back exercises give strength to lower back and make it strong. The lower back pain generally happened due to the wrong posture or carrying heavy objects in wrong movements. People are facing lower back stiffness or pain because of too much-sitting jobs or wrong posture, should try some lower back exercises to improve stability and flexibility.
6 Best Lower Back Exercises
Stand at the center of the bar with a hip width stance and grab the bar with a shoulder width stance. Use an alternating grip. Bend your knees and hip. when your shins contact the barbell that is your starting position. look forward, arch your back and chest should be up. lift up the weight till your thighs and hold the position for a second. return to normal starting position carefully.
- Exercise Mode: Strength
- Main: Lower Back
- Others: Calves, Glutes, Hamstrings, and Quads.
- Equipment: Barbell
- Type: Compound
2. Cat-Cow Stretch
The cat-cow stretch is a simple yoga pose that can help to stretch and mobilize the lower back muscles. To perform this stretch, start on your hands and knees, with your hands placed under your shoulders and your knees under your hips. As you inhale, arch your back and lift your head and tailbone towards the ceiling, allowing your stomach to sink towards the floor. This is the cow pose.
- While you exhale, round your spine, push your chin towards your chest and bringing your tailbone towards your knees. This is the cat pose.
- Repeat this movement, inhaling into cow pose and exhaling into cat pose, for 10-15 repetitions.
3. Glute Bridge – Lower Back Exercises
As we know, The Glutes has three muscles- Maximus, Medius, and Minimus. These are very important in hip stability and flexibility. The Glute Bridge is an exercise which helps to reduce lower back pain and stiffness as well as Hamstrings, Glutes, and Calves.
Lay down on the floor and face up, bend your knees and feet on the ground. your arms on your sides with palms down. Lift up your hips until shoulders, hip and knees make a straight line. Squeeze your glutes and hold the position for few seconds. Repeating this exercise 2-3 a week helps to make lower back stable.
4. Hyper Extension
lie down on back extension bench, adjust the foot pad according to your height and take a position on the bench with your body straight. arms behind your head or cross in front of your chest. this is your starting position. bend your waist forward and keep your torso straight. do not round your back, it can be injured.
- Exercise Mode: Strength
- Main: Lats
- Other: Glutes and Hamstrings
- Equipment: Machine
- Type: Isolation
5. Superman or Superwomen
The superman exercise is a simple but effective exercise that can help to strengthen the muscles in the lower back, as well as the glutes and shoulders. To perform this exercise, lie on your stomach with your arms and legs extended. Lift your arms, chest, and legs off the floor, squeezing your glutes and engaging your back muscles. Hold this position for 5-10 seconds, then lower your arms, chest, and legs back down to the floor. Repeat for 10-15 repetitions.
6. Child’s Pose
Child’s pose is another yoga pose that can help to stretch and relax the lower back muscles. To perform this stretch, start on your hands and knees, with your hands placed under your shoulders and your knees under your hips. Lower your hips back towards your heels and stretch your arms forward, bringing your forehead to the floor. You should feel a gentle stretch in your lower back and hips. Hold this pose for 30 seconds to 1 minute, breathing deeply.
In conclusion, these five exercises can be beneficial in decompressing the lower back, relieving pain, and increasing mobility. It is important to note that these exercises should be done under the guidance of a trained professional, especially if you have a history of lower back pain or injury. Additionally, it is important to maintain good posture and to engage in regular physical activity to prevent future back problems.