7 Minute Chiropractor-Grade Exercise Guide To Relieve Back Pain & Strengthen Lower Back Muscles
Your lower back is the foundation of a strong, fit body. It helps support your spine and keep your core tight, which in turn reduces your risk of lower back pain. A good lower back workout will help keep this area strong and healthy.
To build a strong lower back, it's important to work all parts of the muscle, including the erector spinae and glutes (butt). You should also work your upper back and lats.
We recommend that you consult your doctor before beginning a lower back workout. This will ensure that it is safe for you to do. It's especially important if you have lower back pain—some exercises may make the pain worse depending on your condition and its severity.
Research shows that exercises for strengthening your lumbar spine are generally considered safe and effective for reducing low back pain. And these exercises seem to help whether the pain is acute or chronic.
Before each lower back workout, warm up your muscles and the rest of your body with a few easy exercises. This prepares you for success and also increases your range of motion so that you can do the exercises properly. Some examples include making big arm circles in both directions, kicking your legs forward, or touching your toes, and then reaching for the sky. The key is to not hold any position.
After you've warmed up for a few minutes, find a soft surface like a yoga mat or your bed to do them on and start with nr. 1, the bridge:
1. The Bridge
The bridge is a gentle, simple exercise that is perfect for strengthening the lower back. It's also good for the glutes and hamstrings, building core stabilization even more.
How to do it right: When doing a bridge, you want your feet under your knees. Push your hips up until your body is in a straight line from the neck to the knees. You can lower back down and repeat this movement for a solid lower back workout or hold the position for 30 or more seconds to strengthen the muscles that way.
2. The Bird Dog
The bird dog is a great exercise for overall core stability in addition to strengthening the lower back. Like back extensions, this move targets the erector spinae muscle. Since it requires no equipment, you can do it anywhere.
How to do it right: The idea with the bird dog is, from a kneeling position, you lift the opposite arm and leg at the same time, until your entire body is in a straight line. Then you lower both and do the same movement on the other side.
3. Lying Single-Leg Raises
How to do it right: Lie on back with right leg straight and left leg bent so foot is flat on the ground. Relax head and neck on mat or ground. Arms should be placed to your side.
Lift right leg to the top of the left knee, keeping the right leg straight. Hold for 2 seconds and return to starting position. Complete number of repetitions and alternate. Perform in a slow and smooth motion.